Sciatica is a condition caused by pressure being placed on the large sciatic nerve that runs through your spinal column and down your legs. This pressure can be caused from conditions as varied as spinal stenosis, degenerative disc disease or tightness in your piriformis muscle, to name a few. The condition can cause moderate to severe pain that begins around your buttocks and runs down your legs. You should always check with your doctor when you're suffering serious pain to ensure that these exercises are right for your specific condition.
Piriformis Stretch
Lie down on your back with your arms by your sides and both knees bent with the soles of your feet flat on the floor. Place the ankle of your affected leg across the knee on your unaffected side. Reach behind the thigh of the leg that is still on the floor and use your arm muscles to pull your knee toward your chest while the ankle of your other leg remains on your knee. Continue pulling until you feel a stretch in your buttocks. Hold this stretch as directed by your doctor or therapist and repeat for your prescribed number of repetitions.
Lying Single-Leg Hamstring Stretch
Stretching the muscles along the back of your thighs can sometimes alleviate the pain associated with sciatica, depending on the cause of your condition. Lie down on your back with your affected leg bent and the sole of your foot flat on the floor. Your other leg should remain extended and flat on the ground throughout this exercise. Reach down with both arms and grab your bent leg behind your thigh. Pull your thigh toward your upper body and simultaneously begin straightening your knee. Continue straightening your leg until you feel a stretch in the back of your thigh. Hold this stretch as directed by your doctor and repeat for your prescribed number of repetitions.
Hip Flexor Stretch
Stand in front of a chair or table with your affected leg in front and your good leg behind you in an exaggerated stepping motion. Begin bending both legs at the same time until your front thigh is about parallel to the ground and your back knee is on the floor. Gently move your hips forward while keeping your shoulders directly over your hips until you feel a stretch deep in the buttocks of your front thigh and along the front of your rear thigh. Hold this stretch according to your doctor's instructions and repeat as prescribed.
Seated Hamstring Stretch
Sit on the edge of a sturdy chair and place another chair or footstool in front of your affected leg. Put the heel of your affected leg on the stool or chair. Keep your back as straight as you can while bending at your hip until you feel a pull in the back of your outstretched thigh. Hold this stretch for about 20 seconds and repeat as directed by your doctor.
