Sciatica is an inflammation of the sciatic nerve, which runs from the lower back, through the buttocks and down the leg. With sciatica you may feel numbness, tingling or pain anywhere from your low back to your ankle. The nerve becomes inflamed due to injury or when it is compressed due to a slipped disc or even bad posture. Exercises can sometimes relieve pressure on the sciatic nerve and alleviate pain.
Hamstring Stretches
Your hamstrings run up the back of your thigh. If these muscles are too tight, they put added strain on your lower back. Stretching out your hamstrings can alleviate low back pressure on the sciatic nerve. To stretch your hamstring, lie on your back and raise one leg, bringing the knee toward your chest. When your leg is perpendicular to the floor, grasp your leg behind your knee and tug gently. You should feel a stretch all along the back of the thigh.
For a variation, sit on the floor with your legs stretched out in front of you in a V shape. Place the sole of one foot against the calf of the opposite leg, with your knee bent. Lean forward until you feel a stretch.
Core Strengthening
Strengthening the core muscles of your abdomen provides added support to your back and can relieve pressure on your sciatic nerve. Crunches, pelvic tilts and planks all strengthen core muscles. When performing crunches, keep your abdomen pressed firmly into the floor, place your hands behind your head with your elbows out and your chin up, and lift your shoulders toward the ceiling. You don't need to come more than a few inches off the floor.
For a variation, do a reverse curl, lying flat and bringing both knees toward your chest. With pelvic tilts, lift your lower back off the floor only a few inches, focusing on tightening the muscles of your upper abdomen. For planks, make sure your body is straight, not bowed in the middle or twisted to one side.
Extensions
Extensions stretch the muscles of the lower back. To begin, lie on your stomach on the floor. Keep your hips on the floor and rest your elbows on the floor. Slowly brace yourself on your elbows and raise your upper body off the floor. Don't extend to the point of pain; you want a gentle stretch.
As you become proficient at this exercise, you can raise your upper body further, onto your hands. You can also extend one leg at a time off the floor a few inches. Try reaching out with the opposite hand as you raise your leg, for a more complete stretch.
Precautions
Always consult a doctor before beginning exercises for sciatica. If your sciatica is due to a slipped or herniated disc, you could worsen the problem. Stop exercising if you experience more pain. Perform exercises correctly, so you don't put unnecessary strain on muscles or injure yourself.
