The huge sciatic nerves extends down the back of the legs and are responsible for innervating everything from your buttocks to your toes. When this nerve is pinched or inflamed a condition called sciatica evolves -- a severe nerve pain that is a symptom of the causative problem, such as a herniated disc causing pressure in the low back or an injury causing inflammation to the surrounding tissues. Strengthening the nerves after sciatica involves strengthening the supporting structures of the muscles to decrease pain and help avoid future episodes of this discomfort.
Step 1
Talk to your doctor and get medical clearance to resume or start exercise. Spine-Health suggests that bed rest extending beyond a day or two of sciatic pain can actually intensify your discomfort. However, your activity allowance will depend on the underlying cause of the pain. If you have a herniated lumbar disc, it may be counterproductive to exercise. Ask your doctor to clarify your physical limitations.
Step 2
Stretch your hamstrings daily. These major muscles extend from your buttocks to the back of your knees and are closely seated by your sciatic nerves. Sit on the floor with your legs extended in front of you. Keep your back straight and reach for your toes with your fingers. Stop when you feel a stretch in the back of your legs and hold for a few deep breaths. Release the tension and repeat as tolerated.
Step 3
Exercise your core. The muscles that wrap around the trunk of the body support your lower back and abdomen and are responsible for posture and relieving pressure off the spine. Stand straight with your shoulder blades back and your abdominal muscles tight. Lift your right foot at least three inches off the floor and hold for 10 seconds. Repeat on both sides as tolerated.
Step 4
Exercise daily and increase the level of activity as tolerated. Choose low-impact exercises such as walking or swimming. If you choose walking, work up to a brisk three miles daily over time.
Tips and Warnings
- Apply an ice pack daily to your area of sciatic pain to decrease inflammation. Do not apply the ice directly to your skin, and remove the ice pack within 20 minutes of application to prevent ice injuries.
- Avoid any stretch or physical activity that has previously triggered your sciatic pain. Also, follow your doctor's recommendations regarding physical activities to avoid which might trigger sciatica.
