Sciatica is caused by pressure being placed on your sciatic nerve that runs from your spinal column down your leg. This pressure can cause severe pain that often radiates down your leg. This pain can result in a loss of strength and mobility, making you unable to carry out your daily tasks. Your doctor, therapist or chiropractor is likely to prescribe stretching exercises to help ease some of the pressure on your sciatic nerve. Be sure to check with your doctor or chiropractor to determine whether these exercises are right for your specific condition.
Lower Back Extension
Lie down on your stomach with your feet about shoulder width apart and your hands under your shoulders with your palms on the floor. Push with your hands to straighten your arms and pull your upper body off the floor while keeping your hips in contact with the floor. Try to consciously relax your lower back and buttocks during this stretch. Hold the stretch for a couple of seconds and then relax. Repeat 10 times.
Alternating Arm/Leg Raises
Lie down on the floor on your stomach with your feet extended behind your body and your arms outstretched over your shoulder. Lift your left arm and right leg at the same time while keeping your shoulders and hips on the floor. Try to keep your knee and elbow straight during this movement. Continue lifting until your arm and leg are about four to five inches off the floor. Hold this position for about five seconds and relax. Try to perform 10 repetitions on each side.
Pelvic Tilt
Lie down on your back with your knees bent and the soles of your feet flat on the floor. Keep your arms extended by your sides with your palms on the floor. Tighten your abdominal muscles to press your lower back into the floor. This movement will rotate your hips forward slightly, easing the pressure on your sciatic nerve. Hold this stretch for about 10 seconds and relax. Repeat 10 times.
The Spinal Twist
Lie down on your back with both knees bent and the soles of your feet on the floor. Extend your arms out at about shoulder level and place both palms on the floor. Keep your knees touching and lower both knees toward the right side. Be sure that you keep your shoulders flat on the floor. Hold this position for about 10 seconds and then use a slow and controlled motion to return to the starting position. Repeat on the left side. Try to perform 10 repetitions on each side.
