Exercises For Sciatica Back Pain

Sciatica is a pain that often shoots down the legs and knees from the lower back. According to physical therapist, Ron S. Miller, in his article "Overview: Sciatica Exercises" on Spine-health.com, "sciatica is a general term that refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve." There are various stretching and strength-building exercises that can help relieve sciatica pain.

About the Exercises

• Since sciatica can be caused by a number of conditions such as a herniated disc or spinal stenosis (constriction of vertebrae), there are certain exercises that may be more tailor-made for your particular condition. Nevertheless, exercises can performed for most sciatica back pain. Both stretching and strength-building exercises can help bend your vertebrae and possibly relieve tension on the nerves. They also help stabilize the spine by building flexibility in strength in the lower back and adjacent muscles. Unless otherwise specified, do 10 repetitions of each exercise and hold each movement for two to five seconds.

Stretching Exercises

• Lie down on a hard floor and allow your spine to naturally align itself. Hold this position for a minute or two.

  Next, extend both of your legs. Bend your right knee, grab it with both hands and slowly pull it toward your chest. Hold that position, then relax. Repeat the movement with your left leg.

  Grab both knees and slowly pull them toward your chest. Hold it then drop both feet to the floor and repeat.

  Finally, flip over, while on your stomach, press up with both hands and arch your back, relaxing your lower back and buttocks while keeping the front of your hips on the floor.

  Stand up, face a wall and slightly lean against it. Place your arm and shoulder against it; slowly let your hips bend toward the wall. Repeat the movement on the other side. Let your hips move gradually. Do not force them.

Strength-Building Exercises

• Lie down on the floor with your knees propped up. Firmly press your lower back against the floor. Hold that position, then relax. Repeat.

  Next, squeeze your buttocks and hold that movement. Relax then repeat.

  While still on your back, brace both feet and slowly lift you buttocks and lower back off the floor. Hold that position, then relax.

  Kneel on a soft carpet. Brace both hands in front of you and slowly lift your right leg up and backward as far as possible. Lower your right leg then repeat the same movement with your left leg.