The sciatic nerve, the longest and widest nerve in the human body, runs from the spine, down the back of the thigh and into branches of the leg and foot. When the sciatic nerve becomes compressed, stabbing pain, numbness or weakness can begin near your buttocks and travel down your leg, resulting in a significant reduction in your ability to function. After consulting with your doctor, engage in an exercise routine that may help provide relief from sciatic nerve pain.
Chair Bends
Leaning forward moves the sciatic nerve a tiny bit, easing the pressure on your sacroiliac joint, a small joint that lies at the junction of your spine and your pelvis. The simple chair bend exercise assists in alleviating pressure and sciatic nerve pain. Sit in a straight wooden chair, feet flat on the floor, forearms on your thighs and hands on your knees. Keeping your back straight, slowly slide your forearms forward, allowing your arms to bear your weight. Hold the position for as long as possible.
Legs Up
The legs up exercise helps to relieve pain by reducing the constriction of pinched sciatic nerve openings. The exercise also aims to relax your lower back muscles and buttocks muscles. Additionally, it thins the nerves, reducing compression on your spine. Position the back of a sturdy chair against a wall. Lie on the floor with your buttocks next to the front of the chair, your arms at your sides. Place your calves on the chair seat. Hold the position for as long as possible.
Hamstring Stretch
Tense hamstrings can often lead to increased lower back strain resulting in a pinched sciatic nerve. Stretching your hamstring muscles twice a day can assist in preventing sciatic nerve pain and help dissolve existing pain. To diminish tension during a sciatica attack, execute the hamstring stretch from a supine position. Lift your affected leg up toward the ceiling, supporting its weight by grasping the back of your knee with your hand. With the bottom of your foot facing the ceiling, straighten your knee and hold the position for 10 to 15 seconds.
Upward Facing Dog
A version of the yoga pose called the upward facing dog helps to increase your spine's range of motion and coordinate the surrounding muscles. It often helps relieve acute or chronic pain caused by pinched sciatic nerve roots. Stand facing a wall with your toes 12 inches from the wall. With your fingers pointing toward the ceiling, place both palms high on the wall, shoulder-width apart. Keeping your knees and elbows straight, pull your hips back and bring your armpits and forehead as close to the wall as possible. Keep your feet flat on the floor.
References
- "Stretching For Fitness, Health & Performance"; Christopher A. Oswald, M.D.; 2005
- "Stretching Anatomy"; Arnold G. Nelson, Ph.D., et al.; 2007
- Spine-Health: Hamstring Stretching Exercises for Sciatica Pain Relief
- "Yoga Journal": Upward Facing Dog
- Pilates-Back-Joint-Exercise: The Best Sciatic Nerve Exercises
