Corrective Exercises for Sciatica Pain
- When you first feel the pain, you may want to rest for a couple of days, but after a few days of bed rest, it is important to exercise and begin stretching and strengthening the muscles around the sciatic nerve. These exercises will provide relief from the herniated disc that may be causing the pain.
Lie down on your stomach. Put your hands under your shoulders with your palms down. Push your shoulders off the floor, and place your forearms down on the floor to support your weight. Hold yourself in this position, with your head, shoulders, and chest off the floor for up to 30 seconds. You may start at 5 to 10 seconds and work your way up to 30 seconds. Do 10 to 12 repetitions daily.
Once you have gotten comfortable with the first position, try taking it to the next level. Place your hands under your shoulders and push up. Keep your pelvis on the floor; push until your arms are straight. Keep your shoulders pressed down. Hold for five seconds and do 10 to 12 repetitions daily.
As the pain moves from the leg to only the lower back, the exercises will focus more on strengthening the lower back. Lie down on your stomach with your arms extended above your head. Lift up one leg, keeping it straight, and lift up the opposite arm simultaneously. Hold for five seconds, and work your way up to 30 seconds. Alternate sides; do 10 to 12 repetitions on each side each day.
Lie flat on your back, using a small pillow for cushion under your head if you like. Let your arms lie down by your sides. Bend your knees so that your feet are flat on the floor and your knees are pointed upward. Straighten one leg and let it rest on the floor. Raise that leg 8 to 10 inches off the floor, and hold for 10 seconds. Tighten the abdominal muscles so that your entire back is touching the floor. Test by trying to slide one hand underneath your lower back. If your hand passes through, pull your belly button toward the floor. Do a set of 10 to 12 raises and then switch to the other side.