Sciatica is a common cause of back pain for many people. Symptoms of sciatica include pain down one side of the back, buttocks and leg, numbness or muscle weakness and pain and tingling. At times, pain can be debilitating; at other times, it might not be there at all. Exercises can help strengthen the back to better support the spine and can also help relieve discomfort. Back-bending exercises can work well for some — but not all — sciatica cases. Consult your doctor or physical therapist for a sciatica treatment plan that's right for you.
Baby Cobra
Lie on the floor on your stomach with your legs extended and your chin resting on the floor. Bend your elbows and place your palms on the floor next to your upper ribs, with your fingertips just underneath the tops of your shoulders. Keep your legs in contact with the floor and, using mainly your back strength, lift your head and torso 6 to 12 inches off the floor. Hold here for a count of five, then release back down to the floor.
Standing Back Bend
Stand with your feet hip-distance apart and place your hands on the small of your back, with your fingertips pointing down. Slowly begin to bend your torso backward, pushing your pelvis forward. Only go as far as you feel comfortable. Be sure to create length in your spine rather than compression; imagining that you are bending your back over a large ball can help with this. Allow your head to drop back slightly. Hold here for a five-count, then slowly come back up to standing.
Alternate Leg-Arm Reach
Lie on your stomach with your arms extended overhead. At the same time, lift your right arm and your left leg off the floor, along with your head and shoulders. Extend through the tips of your right fingers and your left toes and hold for a five count. Release and repeat on the other side, this time extending through your left arm and right leg.
Pelvic Tilt
Lie on your back with your knees bent and your feet flat on the floor close to your hips. Create a neutral spine so there is no arch in the back. Slowly tilt the pelvis, so that your lower back presses firmly into the floor and your tailbone lifts up a little bit. Reverse the tilt so your lower back arches up and your tailbone presses into the floor. Hold this position for a five-count and release back to a neutral position.
