Sciatic back exercises address the discomfort associated with sciatica. These simple exercises require no equipment, but you should obtain approval from your health professional first. Sciatica, or irritation of the sciatic nerve, is caused by a number of back conditions including piriformis syndrome, spinal stenosis and a herniated disk. The sciatic nerve is the longest nerve in the human body and runs from your pelvis down to your feet.
Piriformis Syndrome
The piriformis muscle sits in the buttocks and stretching it can give you some pain relief from a type of sciatica called piriformis syndrome. Lie on your back with your feet hip-width apart, legs straight and head resting on the floor. Bend your right knee to bring it toward your chest and grasp the upper shin with the fingertips of both hands. Gently hug your knee into your chest to stretch your piriformis. Hold for 30 seconds and repeat on the other side.
Spinal Stenosis
Spinal stenosis, a type of sciatica, manifests as a narrowing of a nerve's passageway. The yoga position known as child's pose gives your entire back a gentle stretch and can help with this condition. Kneel on a yoga mat with the tops of your feet on the floor, buttocks on your heels. Lean forward and place your palms on the floor. Bend from your hips as you walk your hands in front of you until your forehead touches the floor. Hold this posture for a few seconds or a few minutes.
Herniated Disk
Perform the cobra pose to address symptoms related to sciatica caused by a herniated disk. Lie face down with your entire body on the floor, including your forehead and the tops of your feet. Bend your elbows to place your palms on the floor next to your scapulae, keeping the tip of your thumbs lined up with your nipples and your fingers pointing forward. Inhale as you lift your forehead to look up as you push up with your arms and arch your back. In the final position, your elbows are bent, your pubic bone rests on the floor and your legs and buttocks are relaxed. Hold for 15 seconds and breathe. Slowly release the posture on an exhale.
Degenerative Disk Disease
Perform pelvic lifts to combat symptoms related to sciatica caused by degenerative disk disease. Lie on the floor on your back with your head on a flat pillow and palms on the floor by your sides. Bend your knees so your feet are flat on the floor and hip-width apart. Contract your core muscles as you press down into the floor with your feet to lift your hips into the air, forming a diagonal line from your knees to the base of your shoulder blades. Hold for three seconds and slowly lower down to complete one repetition.
References
- Spine-Health: Exercise for Sciatic Pain from Piriformis Syndrome; Ron S. Miller; 2010
- Spine-Health: Exercise for Sciatica from Spinal Stenosis; Ron S. Miller; 2010
- Spine-Health: Exercise for Sciatica from a Herniated Disc; Ron S. Miller; 2010
- Spine-Health: Exercise for Sciatica from Degenerative Disc Disease; Ron S. Miller; 2010
- ACE: Understanding Sciatica
