Sciatica is often confused with back pain, but it is actually a tingling or numbing sensation down the back of the leg. The sciatica nerve runs along the spine and control impulses along the back of the leg. When the sciatic nerve is damaged through injury, age or other conditions, you might experience unpleasant sensations in the back of your leg because of nerve damage. Daily exercise and stretching can help relieve pain and the numbing sensations you feel.
Partial Situp
Because the sciatic nerve is situated midway to the base of the spine, stretching and exercising the lower back can be beneficial in strengthening the nerve and reliving pain. A partial situp puts pressure on the small of the back for pain relief. Lie on an exercise mat with your knees bent at a 45-degree angle. Place your arms across your chest and inhale, pressing the small of your back into the exercise mat. Roll up to halfway of a regular situp and hold for three seconds before coming back to start. Repeat 12 to 15 times.
Hamstring Stretch
The hamstring is the muscle that can often be affected by sciatica pain because it's the muscle that runs along the back of the leg. Daily stretching of the hamstring can help relieve some of the pain associated with sciatica. Stand facing a wall. Press the palms of your hand against the wall around shoulder height. Lean into the wall as you step your left leg backward, leaving your foot flat on the floor. Push into the wall for a deeper stretch. Hold for five to 10 seconds before releasing and repeating on the other side.
Upper Back Extension
An upper back extension helps strengthen the lower back. Based on the Cobra pose from yoga, you can use the stretch anytime to strengthen your lower back muscles and relieve pain. Lie on an exercise mat, face down with your palms placed on the mat beside your shoulders. Slowly press your hands into the mat to raise the upper half of your body while you lower half remains on the mat. Hold for five to 10 seconds before releasing.
Water Aerobics
While certain types of high impact exercise can aggravate your symptoms, such as running and typical aerobics, water aerobics help to cushion your joints so you don't experience nerve pain while exercising. Simply walking through waist-high water can help give your lower back a workout for less pain, while water aerobics can still give you an effective cardiovascular workout. Register for a water aerobics class specifically for those with nerve or joint pain.
