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Sciatica Exercises for a Herniated Disc

The sciatic nerve runs from the low back into the buttocks and down the back of the legs. A herniated disc in the low back can press on this nerve. Pain symptoms can radiate down the legs and into the ankles. Sciatica exercises for a herniated disc can help relieve pressure and ease pain by loosening tension and providing support through strengthening of the musculature around the problematic disc.

  1. Prone Sciatica Exercises

    • For stretching of the low back and sciatic nerve, begin by lying face down. Position elbows directly under shoulders. If experiencing increased pain, place a small pillow under the hips to decrease the curvature of the low back. Hold position to tolerance up to five minutes. Once this becomes easy, push elbows straight.

      To strengthen the low back area, position arms above the head in the prone position. Start by lifting one arm, then the other. Advanced exercise includes lifting both arms together. Add a leg lift while simultaneously lifting the opposite arm. Once this can be performed without increasing pain, lift both arms and legs together. For another advanced exercise, place your hands in the small of the back and lift the upper body off of the floor.

    Supine Sciatica Exercises

    • For stretching of the low back and sciatic nerve, begin lying on the back. Bring one knee to the chest until a stretch is felt. Keep opposite leg flat on floor. If this is too difficult, begin with opposite knee bent. Then gently stretch the knee toward the opposite shoulder.

      Stretch the back of a leg by bending one knee. Lift opposite leg straight up to the level of opposite knee. Use a towel wrapped around ankle for assistance to provide a stretch. To strengthen the area, perform straight leg raises without the assistance of a towel. Perform stretches and exercises on both sides.

    Strengthening the Core

    • Strengthening of the core or trunk area, especially the abdominal muscles, is important to support the low back. Perform abdominal crunches by lying supine with knees bent. Tilt pelvis by flattening the low back to the floor. With arms supporting the head and the elbows parallel to the body, lift the upper body by tightening the stomach muscles. The lower abdominals can be strengthened by positioning knees at a 90-degree angle by resting shins on a chair. Repeat abdominal crunch.

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