The sciatic nerves run the full length of each leg, from the hip to the sole of the foot. Several issues may irritate the nerve, including tight hip muscles and spinal disorders, such as herniated disks. Symptoms of nerve irritation include pain in the buttock and hip, pain and numbness radiating down the affected leg, and pain in the heel of the affected leg. Exercise can help relieve some of the symptoms but, if done improperly, exercise can also aggravate the symptoms.
Step 1
Consult your physician prior to beginning your exercise program. Some conditions, such as a herniated disk, may have movement restrictions. Your doctor can tell you what exercises you should avoid.
Step 2
Work with a physical therapist or a personal trainer who specializes in injury recovery, to create an exercise program around your specific condition.
Step 3
Take an over-the-counter nonsteroidal anti-inflammatory drug, such as ibuprofen, prior to your workout.
Step 4
Start slowly. Increase your warm-up time by 10 minutes to encourage ample blood flow through the muscles surrounding the sciatic nerve.
Step 5
Wear back support, such as a weight belt, to help you maintain proper posture during resistance exercises.
Step 6
Do exercises that strengthen the core muscles, such as the abs, back and thigh muscles, which keeps the spine in proper alignment and relieves pressure on the sciatic nerve.
Step 7
Stretch your legs, abs and lower back after exercising. Include forward bends and back extensions to relieve any tension in the muscles that affect the sciatic nerve.
Step 8
Apply alternating ice and heat if you experience pain and inflammation after your workout. Start with 20 minutes of ice, transition to 20 minutes of heat then end with 20 minutes of ice.
Tips and Warnings
- Consult your physician if your sciatic symptoms worsen.
Things You'll Need
- Over-the-counter nonsteroidal anti-inflammatory drugs
- Weight belt
- Ice pack
- Heating pad
