5 Exercises for Sciatica

Nerve pain in the sciatica can extend from the lower back down to the legs.  The majority of people experience pain on only one side of their body. Exercise therapy aimed at stretching the sciatic nerve and surrounding muscles can help, and it can be combined with allopathic treatments. Before attempting these stretches, see your doctor and use pain as a guide. If stretching makes your pain worse, don't do it.

Hamstring Stretch 

Place a steady item about a foot tall in front of you and stand tall. Raise and position one leg on the elevated platform, toes pointing up and leg straight but not locked. As you lean forward over the elevated leg, keep your spine straight. When you've gone as far forward as you can, take a big breath and hold the position for 20 to 30 seconds. Rep the process on the opposite side.

Low Lunge 

Kneel on the ground and extend one leg as far as it will go, allowing the top of the foot to settle on the ground. Raise the knee of the other leg to the point where the thigh is parallel to the ground, the shin is perpendicular to the ground, and the knee is directly over the ankle. Raise your arms and straighten your spine until your biceps are in a position to frame your head. After 20 to 30 seconds of keeping the position, return to the kneeling position. Repeat the process with your other legs.

Seated Twist

Sit on the floor or a stool to perform the seated twist. The feet should be completely flat on the ground. Wrap the left arm around the lifted knee or brace the left elbow outside it and cross the right leg over the left. Inhale deeply and stand tall, reaching for the ceiling with the crown of your head. Exhale and twist to the right, focusing on the abdominal muscles and waist rather than the arm. For at least 10 seconds, stay in this position. Rep the process on the other side. Several times a day, do at least three sets of these twists.

Pigeon Stretch

From an all-fours position, extend one leg back and place the top of the foot on the ground. On an exhale, carefully descend the shin of the front leg to the ground, knee behind the same wrist, and ankle behind the other wrist (anywhere from right behind to the heel touching the other thing, depending on your flexibility). Maintain a flexed front foot, and if knee pain occurs, move the front foot closer to the back thigh or use cushions to support the front thigh and knee. Maintain your hand position or slump down onto your forearms. After 20 to 30 seconds of holding the position and breathing normally, return to all fours. Rep the process on the other side.

Back Extension

Lie down on your stomach with your torso straight but relaxed. Place your hands right below your shoulders or near to your head. Maintain a long neck and a straightforward gaze, and lift your body by pressing your hands down. Keep your pelvis firmly planted on the ground. Depending on your back flexibility, your upper arms should be at a 45-degree angle or so from the ground, and you should feel a gentle stretch in your abdominal muscles. Reduce the backbend if you feel pinching in your low back. Return to the prone position after two seconds. Make ten repetitions of this movement.