Sciatic nerve pain is usually caused by a herniated disk. The condition is recurring and the degree of severity depends on the individual. Sciatica causes pain to stem from your back into other areas such as your legs or hips. It may be the result of a car accident, a sports injury, a slip and fall or the aging process. Targeted exercises my help alleviate the pain.
Single Leg Lift
Single leg lifts work your upper and lower back muscles. Lie face up on the floor and keep one leg bent and one leg straight. Let your arms rest at your sides and raise the extended leg approximately 6 inches off the floor. Hold the position for 10 seconds, then lower the leg back to the starting position. Repeat the leg lift on the opposite leg and do five total reps per leg.
Exercise Ball Lift
The exercise ball lift strengthens your lower back and increase flexibility and range of motion. Lie on the floor and secure an exercise ball between both feet. Hold firmly and lift it about 6 to 12 inches off the floor. Shift the ball to the left and hold the position for 10 seconds, return to center, shift the ball to the right and hold for 10 seconds and return to center. Do this exercise 10 times with a one-minute break in between.
Wall Pushups
Wall pushups are helpful to sciatica patients because they improve upper body strength, and you do not have to get on the floor to do them. Stand at arm's length away from a wall and place your palms against the wall. Slowly, dip your body toward the wall by bending your elbows. Once your nose touches the wall, hold the position for 20 seconds and push up to the starting position. Do this exercise 10 times.
Knee To Chest Stretch
A knee-to-chest stretch improves range of motion and flexibility in the lumbar region of your spine. Lie on the floor face up, keep your legs straight and pull your right knee to your chest and keep your left leg straight. Hold the stretch for 20 seconds and lower your right knee and repeat the exercise with your left leg. Do five sets per leg.
