Contrary to what some people think, sciatica is not a medical condition in and of itself. Sciatica refers to symptoms caused by the compression of the sciatic nerve in the lower back, which causes moderate to severe pain in the low back and legs. Sciatica can be caused by a number of different medical conditions, including degenerative disc disease, tight hamstrings, dysfunction of the sacroiliac joint, a herniated disc and other disorders of the back and hips. There is no quick fix for sciatica. Sufferers normally have to learn how to move within their body so as to avoid discomfort. Exercises for the lower back can reduce pain and encourage long-term reduction of sciatica-related symptoms.
Back Extension
Lie on the floor on your stomach with your elbows bent and your fingertips resting lightly on the back of your head or behind your ears. Contract the muscles in the legs, and press the tops of the feet into the floor. With an inhale, lift your shoulders and chest off the floor, using the muscles of your lower back to drive the movement. Lift up as far as you are comfortably able. Slowly release your upper body back down to the floor. Repeat for three sets of 10 repetitions.
Pelvic Tilt
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms alongside your body with your palms facing down. Slowly curl the tailbone up. Press the low back into the floor; this is a small movement. Hold for five seconds in the tilted position, and release. Perform three sets of 10 repetitions. This exercise can also be performed to relieve lower back pain during a sciatica attack.
Superman
Lie on your back with your arms extended overhead. On an inhale, raise your right arm and your left leg off the ground, pausing at the top for two seconds. Release and then lift your left arm and your right leg. Pause at the top for two seconds and release. Repeat for three sets of 10 repetitions.
Shallow Backbend
Stand tall on both feet and place your hands on your hips. Moving from your lower and middle back, gently begin to bend backward, moving just a few inches at first. Pause for five seconds in the backbend. Come back up to standing straight. Repeat three times, pausing for 30 seconds in between. Continue to increase the depth at which you bend as you increase strength and flexibility.
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