Sciatica refers to a type of pain that begins in the hip and buttocks region and follows the sciatic nerve down to the leg. Movement and exercise are essential to warding off heightened symptoms of sciatica that are caused by inactivity and weak spinal conditioning. Knowing which exercises and stretches are helpful to the sciatic inflammation is crucial to creating an at-home exercise program for sciatica.
Basic Stretching Program
Basic stretches can offer reduced symptoms and temporary relief of sciatica. Perform gentle stretches that extend your lower back and trunk in an elongating, forward motion to help relieve nerve root compression. Begin by sitting with your legs spread open on the floor in a 90-degree angle. Bend forward from the waist and press your body as close to the floor as possible while reaching and extending your arms above your head in a forward motion. Avoid jerking, bouncing or twisting movements as you stretch to reduce the risk of inflammation, and hold each stretch for 30 seconds.
Hamstring Stretching Program
Pain and tightness in the lumbar spine can be relieved with a simple hamstring stretching program. Sit on the floor with your right leg extended and your left leg bent so that the heel of your foot rests along your right thigh. Reach up and slowly arc your back forward as you reach for your toes. Interlock your fingers to intensify the stretch to your hamstring region, and grab your toes with your fingers as you slowly lift your right foot off the ground and pull your toes inward towards your body. Perform at least five minutes of hamstring stretches each day to receive the ultimate benefit from loosening up your thighs, psoas and lumbar region, reducing pressure on the sciatic nerve.
Yoga Sciatica Program
While a variety of yogic postures relieve pressure on the sciatic nerve, the locust or "salabasana" posture is particularly effective for sciatica. Yoga Journal recommends beginning this pose by lying with your stomach on the floor and your arms alongside your body. Turn your palms so that they face the ceiling and exhale while slowly lifting your head, upper torso, arms and legs off the floor. Lift until only your lower ribs, belly and front pelvis are resting on the floor and tighten your buttocks as you hold the posture for 30 seconds to a minute before returning to the lying position. Additional yoga poses that are beneficial for sciatica include: warrior pose, side angle pose, reverse warrior and downward facing dog.
Safety Considerations
Always talk to your doctor or personal physician before you undergo a self-prescribed sciatica treatment at home. Make sure you are fit enough to engage in deep stretching programs, such as a yoga program, and ask if there is any specific physical therapy regimen your doctor recommends. If you experience sharp, shooting pain or a continual ache while completing any of these programs, discontinue your exercise immediately and contact your doctor.
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