Sciatica is a group of symptoms, including pain and numbness, that can be caused by back problems such as a herniated disk, degenerative disk disease and spinal stenosis. Sciatica pain may be relieved if you follow an exercise plan prescribed by a health professional. These exercises must be specific to the cause of your sciatica, and commonly involve gently stretching the hamstrings and lower back, or strengthening your abdominal and lower back muscles.
Quadruped Leg Extensions
Quadruped leg extensions strengthen your lower back, gluteus and core muscles. This exercise could be a part of your rehabilitative program for sciatica caused by degenerative disk disease. Position your body on your hands and knees setting your palms on the floor directly under your shoulders, fingers spread and elbows extended. Set your knees hip-width apart and place the tops of your feet on the floor, toes pointing behind you. Contract your core muscles and extend your right leg behind your so your body makes a line from your shoulders to the toes of your right foot. Hold for two seconds and slowly lower your leg back to the floor to complete one repetition. Repeat on the other side.
Abdominal Curls
Your health professional may recommend abdominal curls for sciatica pain related to spinal stenosis or isthmic spondylolisthesis. Lie on your back with your knees bent enough to place your feet flat on the floor. Cross your arms over your chest and inhale as you curl up starting with your head until your mid-back is off the floor. Keep your lower back on the floor for this exercise. Slowly return to the floor to repeat one repetition.
Reclining Hamstring Stretch
To relieve pain from sciatica due to sacroiliac joint dysfunction, your health professional may recommend gently stretching your hamstrings. Lie down on your back, with your knees bent enough to place your feet flat on the floor. Take a deep breath and relax. Bring your right knee toward your chest. Interlace your fingers behind your right thigh and relax your leg. Gently stretch you knee to your chest as you take three deep breaths. Release your leg and place your right foot on the floor to complete one repetition. Repeat on the other side.
Locust Preparation
The preparatory exercise for the locust pose from yoga may be a part of your prescribed exercise routine if your sciatic pain is due to herniated disc or degenerative disk disease. Lie on the floor with your arms extended over your head, palms on the floor and elbows straight. To assume the starting position your forehead is one the floor and your legs knees are straight with the soles of the feet facing the ceiling. Inhale and raise your right arm and left leg off the floor. Exhale as you lower your limbs back to the floor. Repeat on the other side to complete one repetition.
References
- Spine-Health: Exercise for Sciatica from Spinal Stenosis; Ron S. Miller
- Spine-Health: Exercise for Sciatica from Degenerative Disk Disease; Ron S. Miller
- Spine-Health: Exercise for Sciatica from Sacroiliac Joint Dysfunction; Ron S. Miller
- Spine-Health: Exercise for Sciatica from a Herniated Disc; Ron S. Miller
- MedlinePlus: Sciatica
