Sciatic Entrapment Exercises

Sciatica affects a large portion of the population in today's society. Sciatic entrapment means to have weight or a bone pinching your sciatic nerve, causing pain and numbness in the body. Back-breaking labor, obesity and a nonaerobic lifestyle can all lead to this issue and, if not resolved, could lead to even more problems in the future.

Herniated Disc-Related

• The only real way to alleviate the pains in your sciatic nerve is through targeted exercises, many focusing on your lower back area so that whatever it is that is causing pressure on the nerve can slowly disappear until your pain no longer bothers you throughout your everyday life.

  The most common reason for sciatica to occur is usually related to a herniated disc. The following exercises will help ease your pain and, with the help of diet and exercise, end the pain you are feeling in your back:

  Lay on your stomach. Rising up on your elbows but keeping your hips securely on the floor, push your back into the air and backward toward your legs so that your lower back is being stretched.

  Lay flat on your stomach with your legs straight down and your arms straight in front of your head. Raise your left arm and your right leg 2 to 3 inches off the ground and hold the position for as long as you can. Slowly lower them both to the ground and then repeat the exercise with the opposite arm and leg.

  Resting your head on a pillow, lay with your back flat on the ground and tighten your abs so that your back flattens out on the ground beneath you. Slowly raise your leg straight up about 8 to 12 inches off the ground, keeping the knee straight. Hold this position for as long as you can before lowering the leg and resuming the exercise with your other leg.

Hamstring Exercises

• Since your sciatic nerve runs down your leg, hamstring exercises can also alleviate some of the pain. There is one hamstring exercise in particular that will benefit you in your quest to rid the sciatica that plagues you. Lying on your back, support the back of your thigh with both of your hands clasped around it. With your leg in line with your hip, slowly straighten your knee upward to match the line and feel the stretching on the back of your thigh. If you have never done this exercise before, do not overdo it as it could lead to a tear.

Sciatica in General

• Sciatica is a horrible pain to deal with. Diet and exercise is the best suggestion and starting point for anybody living with such pain before the condition worsens. While there are other special cases as to why a person could get sciatica, it is always best to start with these exercises before moving onward with your regimen. However, as a warning to all who do these routines, be careful when starting out. Overdoing it could lead to worse pains and tears in muscles. Always talk to your doctor before starting any diet or exercise plan.