The large sciatic nerve runs down the middle of your back to the back of your legs. When this nerve becomes irritated by a disturbance, such as a herniated disc, you experience pain, tingling sensations and numbness. The right blend of exercises may keep sciatica symptoms at bay. These exercises may be done from the comfort of your home without any fancy equipment.
Step 1
Stand with your feet hip-width apart to do back extensions. Place your hands on your hips and lean backward as far as comfortably possible. Hold for 20 to 30 seconds and slowly move back forward.
Step 2
Lie on your back to do bridges. Bend your knees, place your feet flat on the floor and rest your arms at your sides. Lift your hips in the air as high as possible and squeeze your glutes and hamstrings forcefully. Hold this position for a full second. Slowly lower your hips and repeat 10 to 12 times.
Step 3
Perform a set of lumbar rotations. Lie on your back with your knees bent, feet flat on the floor and arms at your sides. Lower your legs down to your right side as far as possible. Move them back up and then down to your left side. Alternate back and forth in a continuous motion for 10 to 12 repetitions.
Step 4
Kneel on the floor on your hands and knees to do bird dogs. Place your hands directly down from your shoulders and make sure you have a 90-degree bend in your hips and knees. Raise your right hand and left leg off the floor and extend them out straight. Hold for a full second. Lower your arm and leg and repeat with your other side. Alternate back and forth 10 to 12 times.
Step 5
Execute an upward-facing dog yoga pose. Lie on your stomach with your hands spaced shoulder-width apart and the tops of your feet flat on the floor. Push your chest off the floor and fully extend your arms. Once your hands and feet are the only parts of your body touching the floor, hold for 30 to 45 seconds. Look up in the air when you get into the pose.
