The sciatic nerve starts in the lower-back area and runs all the way down the back of the leg. This makes it one of the largest nerves in the human body. When the sciatic nerve becomes inflamed, a condition known as "sciatica" sets in. This can not only lead to pain, but you can also experience numbness and tingling sensations. A common remedy for sciatica is stretching, and you can do it at home.
Step 1
Lie on your stomach to do a press-up. Place your hands directly under your shoulders and flatten your feet so the tops of them are touching the ground. Push your chest off the floor and try to get your arms straight. Let your hips and legs lay on the floor. Hold for 10 to 20 seconds and release. Do 10 to 12 times.
Step 2
Extend your upper body. Lie on your stomach and place your hands behind your back toward your bottom. Keep your legs and hips on the ground as you lift your upper body off the floor. Hold for 10 to 20 seconds and release; do 10 to 12 times.
Step 3
Tilt your pelvis. Lie on your back with your feet flat on the floor and knees bent. Tilt your pelvis backward as you contract your abdominal muscles. Feel your lower back press into the floor. Hold for 10 to 20 seconds and release; do 10 to 12 times.
Step 4
Bring a knee to your chest. Lie on your back with your legs in front of you. Keep your left leg straight as you lift your right leg and bring your knee toward your chest. Grasp your shin and hug your knee into your chest. Hold for 10 to 20 seconds, release and switch sides. Do 10 to 12 reps with each leg. Keep your back flat on the floor the whole time.
Step 5
Brace yourself with your legs to do a bridge. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground as high as you comfortably can. Hold for 10 to 20 seconds and release; do 10 to 12 times.
Tips and Warnings
- When you do the upper back extension, place your hips on a pillow if you feel too much discomfort.
