Sciatic Pain Exercise

Sciatica is a painful set of symptoms that can cause pain in the leg, torso and back. There are different causes for this pain, all of which involve the sciatic nerve. When the sciatic nerve is irritated, one might assume that the best thing to do is rest in bed---but the opposite is true. When you are dealing with sciatic pain, you are actually better served to do sciatic pain exercises to relieve the irritation.

Sciatic Pain Exercise for the Back

Problems with herniated discs often cause sciatic pain. One of the best exercises you can do to help relieve this pain is to lay on the ground or a very hard surface, stomach down. Put your hands on the round under your shoulders and push yourself off the ground, keeping your pelvis and hands on the floor. Hold the position for 30 seconds and release. Repeat 10 times.

Stretching the Spine to Relieve Sciatic Pain

Another exercise to relieve sciatic pain is to lay in the prone position on your back. Slowly and gently pull your knees to your chest or as far as you can bring them, feeling a comfortable stretch. Hold for 30 seconds and then return to the prone position. Repeat four to six times.

Another way to stretch the spine and relieve sciatic pain is to start on your hands and knees and then sit back on your heels. Slowly bring your chest and arms down in front of you and hold for 30 seconds and then return to the hands and knees. Complete four to six repetitions.

Supine Piriformis Stretches

A piriformis stretch may help relieve sciatic pain. Lie back with your legs out in front of you. Pull the leg that is being affected toward your chest, holding your knee with the hand on the same side and grasping the ankle with your other hand. Leading with the ankle, pull the knee toward the opposite ankle just until you feel a stretch. Hold for 30 seconds and release. Repeat three times.

A similar stretch will have you start laying on the floor with the leg that is hurting crossed over the other leg at the knee. Both knees should be slightly bent and slowly pull the lower knee up toward the chest just until a comfortable stretch is felt. Hold the stretch for 30 seconds and then slowly release to the starting position. Repeat three times.