The term sciatica refers not to a specific condition, but rather a symptom that is caused by pressure being placed on your sciatic nerve. This nerve runs from your spinal cord down each of your legs, and pressure on your sciatic nerve can result in severe pain. Treating sciatica often involves exercises designed to help strengthen the muscles of your lower back in order to hold your spine in proper alignment and alleviate the pressure on your sciatic nerve.
The Pelvic Tilt
Lie down on your back with both knees bent and the soles of your feet flat on the floor. Use the muscles of your abdomen to press your lower back into the floor. This movement will cause your lower back muscles to contract and your pelvis to rotate forward slightly, helping to improve your spinal alignment. Hold this position for several seconds and relax. Repeat.
Prone Back Extensions
Lie down on your stomach with a pillow under your hips, your legs extended behind you and your feet together. Place both hands behind your back and clasp them together. Use the muscles of your lower back to lift your upper body off the floor while keeping your head directly in line with your spine. Hold this position for about five seconds and use a slow and controlled motion to lower your upper body to the floor. Repeat.
Supermans
Lie down on your stomach with your feet together and your hands extended over your head with your palms on the floor. Inhale and lift your upper body and your feet off the floor at the same time using your lower back muscles. Hold this position for about five seconds and slowly return to the starting position. Repeat. Be sure that you stop this exercise immediately if you feel any severe pain in your lower back.
Alternate Arm and Leg Raise
Lie down on your stomach with your feet extended behind you and your arms reaching over your head with your palms facing the floor. Use the muscles of your lower back to lift your right arm and your left leg about 6 inches off the ground at the same time. Hold this position for about five seconds and return to the starting position. Repeat using your left arm and your right leg. Perform an equal number of repetitions with both sides.
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