Sciatic Nerve Exercises

Before we move on to sciatic nerve stretches and exercises, let us first try to understand what is sciatic nerve. Sciatica is a term used to define the pain caused due to compression or inflammation of one or more nerves passing through the lower spine region, which forms the sciatic nerve. Sciatic nerve is the biggest and longest nerve in the body, extending from the lower back region through the buttock till the back of the leg. The nerve controls the movement of different muscles in the thigh and leg and also caters a means of sensory input to the brain. However when the sciatic nerve gets irritated and inflamed due to an injury or accident, it results in sciatica. Medically termed as radiculopathy, sciatica basically refers to a spinal disc that protrudes from its normal position, thereby irritating the radicular nerve (nerve root) in the lower back, which connects with the sciatic nerve. As a result, pressure is exerted on the sciatic nerve by a herniated disc, causing severe back pain and leg pain.

Exercises for Sciatic Nerve

Sciatic nerve exercises primarily include stretching and strengthening exercises of the muscles of the lower back, abdomen, and thighs. These exercises help to reduce the symptoms of sciatica. Some beneficial stretches that provide sciatic nerve pain relief are given below.

Piriformis Stretches
The below given exercises for sciatica are helpful in relieving pain that occurs due to the inflammation of piriformis muscle that lies close to the sciatic nerve.

Stretch #1
Lie on your back on the ground, keep your head down and bend both knees. Keep the ankle of your affected knee on the opposite knee. Now push down the knee of your affected leg, meanwhile pull up behind the thigh of the other leg. Hold this position for 5 - 6 seconds and then repeat.

Stretch #2
In this stretch exercise, you need to stretch out your unaffected leg in front and sit down. Hold on to the ankle of your affected leg and pull inwards towards your chest. Hold this position for 5 - 6 seconds and then repeat.

Back Stretches
The below given back exercises help in relieving back pain or aches in the upper as well as lower back region due to an injury or muscle strain.

Stretch #1
Lie on your stomach and support yourself up on your elbows while stretching your back. Slowly start stretching your elbows and further try to extend your back. Continue stretching your elbows until a gentle stretch is felt and then hold this position for 15 - 20 seconds and relax.

Stretch #2
In this back stretch exercise, you need to lie on your back. Your knees should be bent and feet should be placed flat on the ground. Breath out and press the small of your back against the floor. Hold for 15 - 20 seconds and then repeat.

Hamstring Stretches
Hamstring muscles are a group of muscles extending from the back of the thigh to the lower pelvis to the back of the shin bone. Following are some simple exercises that may cure the tighten hamstring muscles which may pinch the nerve and lead to severe sciatic nerve pain.

Stretch #1
Sit on the ground with both your legs stretched out. Straighten your arms and move forward by bending at the waist as much as possible, while keeping your knees straight. Hold for 10 - 12 seconds, relax and then repeat.

Stretch #2
Sit on the ground with one leg stretched out. Fold the other leg at the knee and place the sole of that foot against your opposite inner thigh. Stretch your arms and reach forward over the leg that is stretched out by bending at the waist as much as possible. Hold this position for 10 - 12 seconds, relax and repeat.

These were some of the simple yet effective sciatic nerve exercises that will help to overcome the pain or inflammation of the sciatic nerve. However, if the pain doesn't subside after a week or so, it is better to consult your doctor to elucidate the case by making some changes in your exercise routine and prescribing certain medications, if needed.