How to Do Sciatic Exercise

Sciatica is a condition where pain radiates in the lumbar area, the buttocks and down to the back of the legs. Manifestations of pain vary from a mild ache to a sharp and excruciating sensation. To find relief for this debilitating case, physiatrists recommend treatments that involve strengthening of muscles supporting the spine (abdominal and back muscles). Flexibility or stretching exercises are also advised to alleviate pain and spasms. And to help with better circulation and faster healing, low impact aerobic exercises are suggested.

Things You'll Need

• Exercise mat
• Exercise bar or broomstick
• Chair

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Instructions

Strengthening Exercises for Sciatic Patients

• 1

  Perform an abdominal curl down. First, in a long sitting position with flexed knees (without leaning on a wall) cross both your arms on top of your chest. Inhale and slowly bring your back halfway down and then exhale as you bring it up again. Repeat 10 to 15 times.

• 2

  Do abdominal crunches. Start flat on your back, with your knees flexed and both arms crossed on top of your chest (do not clasp your hands behind your head, as you might accidentally strain when making an effort to lift your body). Inhale and slowly bring your trunk up (just lift your upper back off the ground, not your whole upper body) and exhale as you lower it back down. Repeat 10 to 15 times.

• 3

  Execute leg raises by lying flat on your back with both legs straight. Slowly lift both of your legs about 8 to 10 inches off the ground and hold for 10 to 15 seconds or as tolerated. Repeat 5 times; when you get used to doing this, you can increase the number of repetitions.

• 4

  Perform the "Good Morning" exercise for your back. Start by standing with both legs straight and shoulder width apart. Hold an exercise bar across your shoulders (if you don't have this, improvise with a broomstick or a mop handle). Slowly bend forward until your face is parallel to the floor and carefully return to the starting position. Repeat 5 to 10 times.

• 5

  Do the back extension technique. Lie flat on your stomach with both hands folded behind your ears. Inhale as you lift your trunk up as high as you can and exhale as you lower back down. Repeat 10 times.

Stretching Exercises for Sciatica

• 6

  Cross your right ankle over your left knee in a sitting position, and sit up straight. Slowly lean forward like you're reaching for something until you feel a stretch on the right hip and buttocks. For a deeper stretch, push your right leg down as you do the motion. Hold this pose for 10 to 30 seconds and repeat on the other side. This is an effective stretching for the hip.

• 7

  Begin on all fours with your back straight and neck in a neutral position. Inhale as you slowly bring your belly down and bring your head up to look at the ceiling; hold for a few seconds. Then exhale as you arch your back while bringing your head down to look at your abdomen area. Repeat 5 to 10 times and relax. This is an excellent stretch for the pelvis and is known as the "cat-cow stretch" in yoga.

• 8

  Execute abdominal stretching by lying in a prone position (on your stomach) and extending both your arms to elevate your upper body above the ground. Make sure to have your arms slightly to the side for a wider base of support. Slowly push your torso up some more while keeping your pelvis on the floor. Do this until you feel the stretch. Hold the stretch for 5 to 10 seconds and then relax. Repeat this 5 to 10 times.

• 9

  Stretch your quads. Lie on your back and flex both knees to your chest. Clasp your legs below the knees, and hold this position for 5 to 10 seconds before relaxing.

• 10

  Start in a long sitting position with your left leg extended, and slowly bring your right foot over your left knee so the foot is on the floor on the left side of your extended leg. Place your left arm on top of your right knee and push it further to the left, as you slowly twist your trunk to the right. Hold this position for 5 to 10 seconds and relax before repeating on the opposite side. This is an excellent workout to increase the flexibility of your piriformis muscle.

• 11

  Perform the hamstring stretch by lying on your back with your left leg flexed and right leg extended. Slowly elevate your right leg, clasping it at the back of the thigh, and gently pull it towards your body until you feel the stretch. Hold the stretch for 10 to 15 seconds and relax. Repeat the same steps on the opposite side.

Low Impact Aerobic Exercises for Sciatica

• 12

  Start walking. Execute this at a brisk pace and gradually increase the distance of your walk up to 3 miles as you do this every day.

• 13

  Ride a stationary bike at a moderate speed but low resistance for 10 to 15 minutes.

• 14

  Swim at a nice and easy pace and style. A freestyle stroke will help you to avoid straining your back.