Sciatic pain is best described as a discomfort that radiates from the lower back down into the buttocks and leg. For many people, the pain is accompanied by numbness or even the sensation of tingling along the affected area of the body. The symptoms associated with sciatica actually indicate a problem with a nerve in the spine. Herniated disks, muscle tightness and spinal injuries can all contribute to the discomfort. While the cause of sciatica typically dictates treatment, physical therapy is a frequent recommendation. As part of physical therapy, your therapist may incorporate the use of a foam roller.
Back Exercise
Lie on the floor with the roller situated along you lower back. Plant your feet on the floor, bending your knees at about a 45-degree angle. Place your hands behind your head and relax. From there, press your feet into the floor as you draw your buttocks near your heels. The roller will roll up toward your shoulder blades. Push your feet into the floor to roll the roller back to its original position. Move back and forth like this, working the lower back for about five minutes.
Back Stretch
Lie on the roller lengthwise with one end under your head and the other under your buttocks. Plant your feet on the floor, bending your knees at roughly a 45-degree angle to bring balance. Extend your arms straight out with your fingertips pointing to the ceiling. Hold for a second before letting the arms fall back above your head. Hold this position to stretch your spine.
Piriformis Exercise
Sometimes, sciatica pain is the result of an overly tight piriformis muscle, which runs from the thighbone to the lower spine. To relieve this tension, sit on the roller widthwise with both knees bent. Shift your weight to the right buttock as you grab your left ankle and place it on your right upper leg. At the same time, place your right hand behind you on the floor to balance. Press your foot into the floor as you draw your buttock toward your heel. The roller will roll from the upper buttock to the lower. Push your foot into the floor again to roll the roller back to its original position. Move back and forth for about five minutes before switching to the other side of the body.
Abdominal Exercise
Strong abdominal muscles can help support the lower back, taking pressure off the sciatic nerve and helping relieve discomfort. Lay on the roller lengthwise with one end under your head and the other under your buttocks. Bend your knees at a 90-degree angle. At the same time, stretch your arms out to the sides, placing your fingertips on the floor for balance. From this position, tighten your abdominal muscles by pulling your bellybutton toward your lumbar spine. Holding this tension, lift your right foot off the ground, keeping your knee bent. Continue this movement until your right thigh is perpendicular to the floor. Return your foot to the floor and repeat with the other foot.
