The sciatic nerve begins in the lower back and branches through the hips and buttocks and ends in the back of both legs. Sciatic pain is usually caused by a herniated disc, piriformis syndrome or a pinched nerve. It may feel like a slightly burning or tingling sensation down the legs or a sharp radiating pain that travels from your lower back to your legs. Stretching and extension exercises reduce compression at the nerve root, strengthen and increase flexibility of back muscles, and reduce nerve pain.
Press Up Extension Exercise
A common cause of sciatic pain is a herniated or slipped disc that presses against or compresses a nerve root. This causes a radiating pain along the sciatic nerve to the lower leg. Extension exercises or backward bending stretches are normally recommended for this type of sciatic pain. To perform a press up stretch, place your lower back into an extension by lying on your stomach and lifting your upper body from the floor using your elbows. Your hips should remain in contact with the floor. Hold the press up position for 5 seconds. Repeat this exercise 10 times and gradually increase the duration of the press up to 30 seconds. Your spine specialist may recommend an advanced form of this extension after practicing the press up. To perform this exercise, lay flat on your stomach and use both hands as opposed to your elbow to press up from the floor. Your hips should remain in contact with the floor while performing this stretch. Keep your buttocks and lower back relaxed. Hold this position for 1 second and repeat it 10 times.
Upper Back Extension
Upper back extension is a stretching exercise that strengthens the back muscles, which are usually tense and inflexible. Stretching the back muscles is important for recovery and preventing future flare ups. To perform this stretch, lay flat on your stomach and place both hands behind your lower back. Slightly raise your head and chest from the floor and hold this position for 5 seconds. Repeat this stretch 8 to 10 times and gradually increase the duration of your back extension to 20 seconds.
Curl Ups
Curl ups are classified strengthening exercise for the upper abdominal muscles. This exercise helps prevent recurrent sciatic pain due to a herniated disc. To perform this exercise, lie flat on your back with both arms folded across your chest and knees bent. Initiate a curl up by lifting your head and shoulders off the floor. This is position for 2 to 3 seconds and slowly return to the starting position.
Supine Piriformis Stretch
Piriformis syndrome is a common cause of sciatic pain. This condition occurs when the piriformis muscle becomes tense or enters into a spasm and presses against the sciatic nerve. Hamstring stretches, hip extensor stretches and piriformis muscle stretches reduce the pain and increase the person's range of movement. To stretch the piriformis muscle, lie flat on your back with both legs straightened out. Bring the leg with the sciatic pain towards your chest, hold that knee with the hand on the same side of the body, and hold that ankle with your opposite hand. Pull that knee towards your opposite ankle until you feel the stretch. Hold this position for 30 seconds and slowly return your leg to the starting position.
