Your sciatic nerve is formed when the last two nerve roots that exit your spine in your lower back merge with the first three nerve roots that exit from the sacrum. It is the thickest and longest nerve in your body and supplies innervation to your buttocks and legs. If any of those nerve roots are compressed or irritated or if the sciatic nerve itself is irritated, it is a condition known as sciatica. Rehabilitative exercises can help reduce sciatica pain, but to reduce risk of aggravation of your condition, you need to talk to your doctor before you begin any exercise.
Get a Proper Diagnosis
A variety of conditions can produce sciatica, so talking with your doctor is the best way to find out where your pain is coming from. Determining whether the pain is originating in a disc problem, a degenerative spinal condition, a muscle problem, or some other spinal condition will determine which exercises can help.
Sciatica Rehab for Disc Problems
A disc herniation can press on the nerve roots of the sciatic nerve. Caution should be used with any pain of disc origin. If your pain worsens, see your doctor. Pelvic tilts are the starting exercise for this condition. Start by lying on your back with your knees bent and your feet flat on the floor. Imagine that you are drawing your belly button in and down as though it is going to touch your spine. Feel the curve of your lower back flatten against the floor. Press and hold for 10 seconds and repeat several times, using caution not to let your pelvis twist to the side.
Sciatic Rehab for Degenerative Disc Problems
Degenerative or thinning discs can allow pressure to build on the sciatic nerve roots. Rehab for this condition means opening the space in the degenerative joints by flexing your spine. Start by lying on your back with your knees bent and your feet flat on the floor. Pull one knee at at time to your chest and then hold them both with your arms as you rock your tailbone and lower back off the floor. Pull the knees and hold for two to three seconds and release. Repeat several times, pulling and releasing. When you finish, lower your feet back down one at a time.
Sciatic Rehab for Piriformis Syndrome
One of the muscle structures that can irritate the sciatic nerve is the piriformis muscle located in the buttocks area. To stretch it, start by lying on your back with your knees bent, then cross the symptomatic leg over the other leg with your ankle on your opposite knee. Reaching out with both hands, grab the thigh of your uncrossed leg and pull it toward your chest. Hold for two to three seconds and release.
Sciatic Rehab for Spinal Stenosis
Stenosis is a narrowing of the spinal canal and can cause pressure on the roots of the sciatic nerve. You can relieve some of the pressure by flexing your spine. Start on your hands and knees, then rest back until your are sitting on your heels, letting your arms stretch out in front of you. Hold the position and feel the stretch in your lower back and hips.
