If you are suffering from lower back pain that shoots down your leg, you likely have sciatica. The Mayo Clinic emphasizes that sciatica is not a disorder, but rather a symptom of the sciatic nerve being compressed. While the pain of sciatica might make you disinclined to exercise, physical activity might be the key to relieving pressure on the nerve.
Sciatica
The longest nerve in your body, the sciatic nerve runs from your spinal chord, through your pelvis and down the back of each leg. While sciatic pain often originates at the spine due to an inflamed intervertebral disc, it can also be caused by pressure against the nerve from tight muscles, a condition known as nerve entrapment syndrome. In physically active people, a small muscle called the piriformis, located deep in the buttocks, is often the culprit, trapping the sciatic nerve against the pelvic bone. Exercises that stretch tight muscles and balance muscle tension at the hip joint can relieve sciatic nerve pressure and pain.
Lower Back and Hamstring Rolldown
Tight hamstrings often contribute to pelvic misalignment, leading to sciatic pain. To relieve pressure and improve pelvic alignment, try a simple roll-down exercise. Grip the ends of a 5 or 10 lb. dumbbell, holding it with relaxed arms in front of your pelvis. Inhale, then exhale as you drop your chin to your chest and slowly roll down, one vertebra at a time. Keep the knees slightly bent, and "hang" at your longest length, head dropped and arms relaxed. After several seconds, slowly rotate the trunk until the dumbbell is over the left foot. Hold for several seconds, then rotate right and hold. Return to center and slowly roll up, stacking one vertebra atop the next. Repeat three to five times, rolling farther down each time.
Back and Hip Balance Exercise
To balance muscle tension on both sides of the spine and strengthen and balance hip extensor muscles, lie face-down on a mat. Extend your arms overhead and gaze at your fingertips. Extend your legs and point your toes. Inhale and lift your right arm and left leg, holding for a few seconds at the top. Exhale and slowly lower your limbs, then repeat, lifting the left arm and right leg. Perform 10 repetitions on each side. After your final repetition, lift all four limbs, assuming a "Superman" position. Hold and perform a flutter kick, paddling with opposition arms. Continue for a count of 10, then slowly lower to the floor.
Piriformis Stretch Exercise
To loosen the piriformis muscle, lie on your back on a mat, knees bent, arms and palms down at your sides. Place your right ankle above your left knee and rotate the hip outward so your knee is pointing to the side. Lift your left foot off the floor and draw the knee toward your chest until you feel a stretch in your buttocks. Hold for 30 to 60 seconds or longer, breathing deeply. Visualize the muscles elongating as you relax into your stretch. Repeat, placing the left ankle over the right knee.
