The sciatic nerve is the longest nerve in the body (we have one on each side) and it is made up of nerves that run from the lower spine and gather to form one nerve as it travels through each buttock and down the back of each leg. The term "sciatica" refers to the symptoms that occur when this nerve is inflamed or compressed. It should not itself be considered a diagnosis. The symptoms include pain, tingling or numbness along the path of the sciatic nerve. Gentle to moderate activity along with a program of stretching and strengthening can help to alleviate and prevent sciatic inflammation and discomfort.
Strengthening Exercises for Sciatica
Step 1
Lie on your stomach. Place your hands flat on the floor underneath your shoulders. Gently press the tops of your feet into the floor. First, gently bring your shoulder blades toward each other and engage the abdominal muscles. Then, using your back muscles (more than your arms), lift your chest off the mat. Hold for three to 10 seconds and slowly lower down. Repeat five to 10 times. As your back gets stronger and more flexible you will find that you can use your arms more to come up higher.
Step 2
Lie on your back with knees bent, feet flat on the floor. Place your arms along your sides, hands flat on the floor. Engage the abdominal muscles and press the lower back into the floor. Straighten your right leg onto the floor. Slowly raise the right leg to 90 degrees, and lower down without letting the lower back come off the floor. Switch sides. Repeat eight to 10 times.
Step 3
Lie on your back with both knees bent, feet flat on the floor and hip-distance apart. Curl your spine up off the floor, starting with your tailbone, until your pelvis is completely off the floor. Gradually work up to where your spine is lifted off the floor up to your shoulder blades. Hold for 10 to 15 seconds and gently roll back down.
Step 4
Lie on your back with both knees pulled into your chest. Place your arms at your sides, with palms flat on the floor. Extend one leg out to 45 degrees (or more vertical if it feels more comfortable), keeping the abdominal muscles engaged and lower back pressed into the floor. Switch legs simultaneously. Repeat 10 to 20 times.
Step 5
Lie on your back with both knees bent, feet flat on the floor, hip-distance apart. Engage the abdominal muscles and press the lower back into the floor. Then, release and rock the pelvis forward to lift the lower back away from the floor. Gradually work up to rocking the pelvis forward while still engaging the abdominals.
Step 6
Lie on your back with both knees bent, feet flat on the floor, hip-distance apart. Place your hands either behind your head or across your chest. Curl up from the floor starting with your head, upper back and shoulder blades. Keep some space between your chin and chest, as if you were holding an apple in that space. Slowly roll back down. The slower you do these the less likely you are to use momentum and the more likely you are to use your abdominals.
Stretching Exercises for Sciatica
Step 1
Lie down on your back and bring both knees into your chest. Think of keeping your tailbone reaching for the floor as opposed to curling up, in order to increase the stretch. You can also do this with one leg at a time, with the other leg either extended on the floor or bent with the foot flat on the floor. Child's pose variation: (Uses gravity to help stretch the lower back.) Kneel on the floor, sit back on your heels and bring your forehead to the floor.
Step 2
Lie down on your back with both knees bent and feet flat on the floor. Place your right ankle across the left thigh. Pull the left thigh and knee toward your chest. You should feel the stretch in the right buttock/hip area. Switch sides.
Step 3
When stretching your hamstring, you may choose to use a strap or towel if you have particularly tight hips or hamstrings. Lie down on your back with both legs extended. Raise your right leg as high as you can. Hold the back of the thigh with your hands. If that isn't possible then use a strap around the bottom of the foot. To get the maximum stretch and to isolate the hamstring, it is important that the back of the extended leg (left leg in this case) is very flat to the floor. Do not worry if the right leg needs to be lowered to do this; you will still feel the stretch.
Tips and Warnings
- Even while experiencing sciatic pain, gentle exercise is better than rest. The simplest and perhaps most beneficial activity for sciatica is walking, since it provides gentle movement, circulation and stretching, which help to keep the muscles, joints and spinal discs healthy. The stretching exercises should be done gently with no bouncing. Please remember to breathe! Hold each stretch for about 5 deep breaths, and repeat several times a day.
- It's recommended to see a doctor to get a diagnosis regarding the cause of your sciatica, so that your exercise plan can be specific to your situation. Please only do the exercises that are pain free and feel good, and leave out the ones that feel uncomfortable.
