Exercises for Sciatic Leg Pain

Sciatic leg pain (also called "Sciatica") is basically caused by a constriction, or an inflammation, of the sciatic nerve. This nerve starts at the lower back and continues down the back of the leg. The pain can occur anywhere along the nerve, but it's often in the back of one leg. The pain can also affect the feet and toes. There are exercises you can perform to help relieve sciatic leg pain.

Things You'll Need

• Tennis ball

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Instructions

• 1

  Talk to your health care professional about pain you're experiencing in the back of your leg. Sciatic leg pain (see resources to learn more about the causes of sciatic leg pain) can be caused by a sedentary lifestyle. It can also be caused by an injury, a herniated disc, piriformis syndrome, lumbar spinal stenosis, spondylolisthesis and tumors on the spine. She may want to perform an examination and run tests to diagnose your pain.

• 2

  Stretch your piriformis muscle to help relieve sciatic leg pain. Located in your buttocks, close to the sciatic nerve, if this muscle becomes strained, it can cause sciatica.

  To stretch your piriformis muscle, lie down flat on your back. Bend your knees, then place the ankle of the painful leg on the other knee. Use your muscles and pull your knee down. Hold the position for a count of five; do this exercise five times each session, several times a day.

  Another exercise to stretch your piriformis muscle is: sit straight up. Stretch the leg that doesn't hurt straight out in front of you. Grasp the ankle of the leg that hurts and gently pull it towards you. Hold the position for a count of 5; do this exercise 5 times each session, several times a day.

• 3

  Lay down flat on your back. Place a tennis ball underneath the leg that's experiencing sciatic leg pain. Move your body back and forth so the ball moves up and down your leg. When you feel an especially tender spot, (a pressure point) stop moving and hold that position until the pain eases. Do this exercise for three to five minutes, several times a day.

• 4

  Get down on the floor on your hands and knees. Gently arch your back and hold the position fto the count of five. Relax your muscles and repeat the stretch five times, several times a day.

• 5

  Relieve sciatic leg pain by doing this exercise: lie on your side and bend your knees. Keep your hips, shoulders and heels aligned. Use your muscles to push your heels together as you pull the knee that's on top up. Repeat this exercise 10 times. Change sides and perform another 10.

• 6

  Lie down on the floor with your knees bent and your heels flat against the floor. Relax your right leg as you grab your left knee. Gently pull it up as close to your chest as possible. Hold this position for a minute or so, then lower your leg. Repeat the process with your right knee. Perform this exercise to relieve sciatic leg pain several times a day.