Sciatica is a common complaint from people who suffer from lower back and hip problems. If you experience chronic sciatica pain, exercises and stretches can help relieve your symptoms along with medical treatment. While your doctor may recommend resting for several weeks at the onset of pain along your sciatic nerve, practicing sciatica exercises regularly once your doctor has cleared you for activity can help rebuild your strength and minimize the risk of future problems.
Stretches
Stretching your lower back and hamstrings helps relieve sciatica pain and improves your flexibility. Pulling your bent knee toward your chest while lying flat on your back until you feel a gentle stretch along the back of your thigh and lower back can help relieve acute sciatica pain. Bending your back into a gentle curve while standing or while lying on your stomach on the floor also helps stretch the muscles that support your spine. It's important to move slowly and fluidly when stretching to avoid further irritating the sciatic nerve. Hold each stretch for 10 to 30 seconds and perform them at least once a day to minimize your symptoms.
Strengthening
Strengthening your back and abdominal muscles provides support for your spine and helps improve your posture to minimize stress on the sciatic nerve. Crunches target your upper abdominal muscles, while lifting a bent leg several inches off the floor while lying on your back targets your lower abdominal muscles. Getting on all fours and straightening an arm directly in front of you while simultaneously extending the leg on the opposite side of your body straight out behind you helps strengthen your back muscles. Pelvic tilts help relieve sciatica pain by targeting your core muscles. Lie on your back with your knees bent and your feet flat on the floor. Tilt your hips to press your lower back into the floor without moving the rest of your body. Perform this exercise several times, holding each tilt for five to 10 seconds.
Aerobic Exercise
Regular aerobic exercise benefits your entire body and can help with sciatica symptoms. Exercise also helps you manage your weight -- an important consideration if you suffer from lower back problems. Excess weight puts more strain on your spine. Low-impact activities are best if you suffer from sciatica pain, because they minimize the shock on your joints and spine, according to "The New York Times." Try walking, swimming or cycling to get at least 30 minutes of aerobic activity several times a week.
Considerations
Which sciatica exercises are best for you depends largely on the cause of your condition. For example, sciatica from a herniated disc may benefit more from back stretches while lying in the prone position, while stretches and core-strengthening exercises done while lying on your back are better for sciatica pain from spinal stenosis, according to Ron S. Miller, PT, writer for Spine-Health. Talk to your doctor if you have recurring sciatica pain. Your doctor may order physical therapy to help you learn which exercises are best for your condition to strengthen your muscles and minimize your symptoms. Maintaining proper posture while exercising is crucial to minimizing pain. Applying ice to sore muscles before and after exercising for 10 minutes can help relieve pain and inflammation.
References
- "The New York Times": Back Pain In-Depth Report
- Spine-Health; Sciatica Exercises for Sciatica Pain Relief; Ron S. Miller, PT; December 2000
- Spine-Health; Exercise for Sciatica From a Herniated Disc; Ron S. Miller, PT; December 2000
- Spine-Health; Exercise for Sciatica From Spinal Stenosis; Ron S. Miller, PT; December 2000
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