The sciatic nerve is the longest nerve in the human body, extending from the spine, down the buttocks and the back of both legs. When a condition such as a bulging disc or a tight muscle puts pressure on the sciatic nerve, the result is pain, tingling and numbness in one or both sides of the body. Therapeutic exercises, while not a solution, can help relieve discomfort and prevent a worsening of the symptoms.
Hamstring Stretch
Lie on your back on the floor or on an exercise mat with both legs extended. Raise your right leg off the mat as high as you can, bringing it as close to a 90-degree angle with your hip as possible. Reach your hands around the back of your thigh just below your knee and interlace your finger. If you can't reach, you can use a towel wrapped around the back of the thigh and hold onto the ends of the towel. Pull your right leg in towards your chest, keeping your leg straight or close to straight. Hold the stretch for 30 seconds and release. Switch sides. Repeat again on both sides.
Seated Forward Bend
Sit in a chair with your feet flat on the floor. Bend your right knee and lay your right ankle on top of your left thigh, just above your kneecap. Let your right knee fall out to the side, forming a triangle shape between your left thigh and your bent right leg. Sit up tall and then begin to lean your torso forward over your legs, bring your chest down towards your right foot. Hold the stretch for 30 seconds and switch sides. Repeat again on each side.
Standing Hip Stretch
Stand up tall with your arms at your side and your feet close together. Bring your right arm up and over your head, palm facing down toward the floor. Push your right hip out to the right as far as you can and bend your torso to the left. Reach your right fingertips for the left wall. Hold the stretch for 30 seconds and then switch sides. Repeat on both sides.
Seated Twist
Sit in a cross-legged position on the floor with your shoulders aligned over your hips. Reach the crown of your head up toward the ceiling to lengthen your spine. Take your right hand across to your left knee and rotate your torso to the left, keeping both buttocks firmly on the floor. Twist through your midsection and look over your left shoulder at the wall behind you. Hold the stretch fro 30 seconds and switch sides. Repeat on both sides.
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