Sciatica is a condition in which a nerve or group of nerves in the lower spine become compressed or pinched and then inflamed due to injury or a herniated or slipped disk. The pain can radiate and shoot down the back and leg, typically on one side of the body, though it can strike both in some cases. Luckily, there are exercises that can help relieve sciatica pain, and they vary based on the source of the pain.
Extension Exercises for Herniated Disc Sciatica Pain
Lay flat on your stomach and prop up your upper body on your elbows, leaving your hips and lower body on the floor. Slowly move into this position, because the first time could be painful. Count to five and slowly work up to a count of 30. Complete 10 repetitions. After you have completed this exercise, try a more advanced type of extension movement. Lay on your stomach with your palms flat on the floor and your hips on the floor. Relax your buttocks and lower back. Hold the position for one second, then repeat 10 times. Complete these exercises every two hours until pain subsides or as advised by your physician.
Exercises for Abdominal and Back Muscles
Do an upper back extension exercise by lying down on your stomach with your hands clasped behind your lower back. Lift your head and chest and hold for it for five seconds, slowly working up to 20 seconds, and do eight to 10 repetitions.
To exercise upper abdominal muscles, lie on your back with your knees slightly bent and arms crossed. Bend your head and shoulders forward and hold this position for two to four seconds. Complete eight to 10 repetitions.
To work lower abdominal muscles, tighten the lower stomach muscles and slowly lift your leg 8 to 12 inches off the ground. Hold for 10 second and complete two sets of 10.
Preventing Sciatica Back Pain
Take preventative measures to eliminate back pain. Always practice good posture. Move your position often and walk around every 30 minutes so your muscles do not get stiff and achy. Maintain a healthy weight, because extra pounds can strain muscles and compress the spine. Exercise your stomach and core muscles to help strengthen your back, and always bend your knees when you pick up a heavy object. This should help prevent back injury, which could cause sciatica pain.
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