A pinched nerve is defined as when a bone, tendon, cartilage or muscle puts too much pressure on a nerve and causes the disruption of the nerve's function. This disruption causes pain, weakness, tingling or numbness of the affected area. A pinched nerve can occur at many sites in the body but most commonly occurs in the lower back. A herniated disk in the lumbar region of the lower back can cause the disk to apply pressure to the nerve root of the sciatic nerve, which is the nerve that runs from the lower back down the length of the leg.
Symptoms
A pinched nerve can cause extreme pain that radiates down the entire length of the leg. Some symptoms of a pinched sciatic nerve include one or more of the following: numbness or decreased sensation in the area affected by the nerve, radiating pain that feels either sharp or burning, pins and needle sensation, muscle weakness or twitching or frequent feelings that an extremity has fallen asleep.
Basic Lower Back Stretch
This is a basic stretch that relieves pressure and pain from the lower back. To do this stretch, lie down on your back flat on the floor and pull your knees to your chest. Hold this stretch for 20 seconds and return to the starting position. Repeat this stretch at least 10 times. This exercise should be done daily.
Press Ups
To perform this stretch, lie face down on the floor in the prone position -- on your abdomen. Prop your upper body up with your elbows, making sure your hips stay on the floor. Look up toward the ceiling and hold this stretch for 5 seconds, and then return to the starting position. Do this stretch at least 10 times. Gradually work your way up to holding this pose for 30 seconds at a time. For an advanced stretch, prop your upper body up with your hands, keeping your arms straight, making sure to keep your hips pressed to the floor. Hold this pose for one second before returning to the starting position. Repeat this stretch 10 times.
Alternating Leg Bend
To relieve tension in back, lie on the flat of your back and extend your legs out. Extend arms straight out to the side. Lift right leg and bend it. Place it over your left leg and press your knee to floor. Your hips will rotate to a side position. Your body should be shaped like the number 4 at this point. Be careful not to overextend the back. Hold this stretch for 10 seconds and then return to the starting position. Repeat the stretch with your left leg.
