The sciatic nerve is part of your body's nervous system, which is responsible for sending impulses that transmit pain and sensation to other body parts. When the spine gets out of alignment, the discs can press on the sciatic nerve, resulting in pain, numbness and tingling sensations that transmit down your legs and even into your feet. There are back exercises that can be done to alleviate the compression on the sciatic nerve.
Sciatic Nerve
The sciatic nerve is the longest and largest nerve in the body, composed of five sets of paired nerve roots, and is about as thick as your finger. It starts in your low back and travels through your pelvic region. It descends through the buttocks and down the backs of the thighs. Behind your knees, smaller nerves branch out and extend down to your feet. Spinal disorders, such as degenerating, bulging or herniated discs; lumbar spinal stenosis; spondylolisthesis; trauma; piriformis syndrome; and spinal tumors are some of the most common causes of sciatica.
Exercise Goal
Recommended exercises done to relieve sciatica pain and pressure vary depending on the cause of the nerve compression. The main goal for sciatica exercises and stretches is to get the pain to move from your feet, up your leg and into your lower back. With sciatica, when the pain is only in your lower back, the pressure on your sciatic nerve has been relieved. To relieve pressure, most exercises involve proper, effective stretching that creates spaces between the vertebrae and fluidity in movement.
Stretching Example
Many exercises are done lying flat on your back, so having a yoga mat is helpful. Stretch out fully, reaching your arms way out overhead and stretching your legs as long as you can. Breathe. Reach down and pull one knee up to your chest and feel your spine lengthen. Hold for 5 seconds and switch legs. Repeat five times, then pull both legs to your chest and hold for 5 seconds. Let your knees go and, keeping them together, allow them to flop to your left side. Hold for 5 seconds, switch sides and repeat five times.
Caution
Many sciatica exercises focus on strengthening the abdominal muscles as well as the back muscles. The abdominal muscles support the spine from the front and work in conjunction with the back and provide support to your back muscles. Doing the wrong type of abdominal exercise can worsen the sciatic pain, so get an accurate diagnosis prior to starting a program of sciatica exercises.
