Thick as your baby finger, the sciatic nerves are the largest in your body. They originate from your lower spine and travel through your buttocks down each leg and ending at your big toes. If compressed or pinched through prolonged sitting, awkward movements or an activity like cycling, the sciatic nerves can become inflamed. Sciatica is a painful, often long-term condition that can affect either leg or both at once. While stretching the affected leg will relieve the pain, avoid seated forward bending poses that can aggravate the condition until your bout of sciatica is over. Sciatic nerve exercises can be performed without having to lie down on the floor and if practiced often will speed your recovery.
Half Moon Pose
Stand with your feet together. Raise your arms to shoulder height. Lean forward as you lift your left leg off the floor behind you. Keep your left leg straight and reach back through your toes, keeping an active stretch through the lifted leg. If the muscles of your leg start twitching, experiment with pointing or flexing your toes. Find your balance before slowly extending your right hand toward the floor. Place the palm of your right hand on the floor and raise your left arm toward the ceiling while turning your head and torso to the left. Hold for 30 seconds and repeat on the other side. Whichever side your sciatica is on try and hold the pose for longer than 30 seconds.
Pedaling
Kneel on the floor on your hands and knees. Place your hands shoulder-width apart and your knees hip-width apart. Curl your toes under and lift your hips up toward the ceiling. Straighten your arms and push your shoulder blades down with your back away from your ears. Come up high onto your toes. Keeping the right heel elevated off the floor, bend your right knee while lowering your left heel toward the floor. Pause and then raise your left heel and bend your left knee while lowering your right heel. Continue with this pedaling motion for up to a minute or longer.
High Lunge
From a standing position, take a long step back with your left foot and curl the toes of your left foot under. Bend your right knee, making sure it is positioned directly above your right ankle. Bring your hands or fingertips down to the floor on either side of your right foot. Lift your chest away from your knee. Perform this high lunge on both sides for up to a minute, but if you experience sciatica in one leg only, spend a little more time on that side.
Leg Lifts
Stand next to a wall if you're not sure about your ability to balance on one leg. Lift your right foot off the floor and bend the knee. Clasp your hands around your right knee and pull it gently toward your chest. Release the knee and straighten your right leg. Don't worry if your leg wants to float back down toward the floor. As long as you keep it hovering at least a few inches off the floor, you'll be getting the benefits. Place your hands on your waist and take three to five long breaths. Release you right foot to the floor and repeat the sequence on your left side.
