Sciatic Nerve Pain

How to Decrease Your Sciatic Nerve Pain with Exercises for Sciatica

The sciatic nerve is a long nerve that begins in the lower back and runs through the buttocks, down the thigh and into the mid-area of the leg. When this nerve becomes pinched due to injuries or back problems, sciatic nerve pain with numbness and tingling will be experienced in the buttocks and radiate downwards through the leg. To relieve the pressure on the sciatic nerve, there are certain exercises for sciatica that can be done. One such type of exercise that is effective in reducing pain is crunches. These are performed while lying on the back with the knees bent and the feet placed flatly on the floor. Hands should be crossed over the chest. Lift the upper part of the body in a curling position towards the abdomen and hold for a few seconds.

To help strengthen the core muscles, which can help relieve sciatic pain, lie flat on the floor and bend the knees. Fold hands across chest and slowly raise the shoulders three to six inches off the floor. Maintain this position for a few seconds and then return to starting position. To strengthen the lower back muscles, lie face down on the floor and clasp the hands behind the lower back. Gently raise the head and chest off the ground, about three to four inches and hold before returning to a relaxed position.

To help reduce pain and reduce tightness in the lower back, lie face up on the floor and slightly bend the knees. Tighten the buttock muscles and abdomen while pulling the hips upward towards the ribs. Press the lower back against the floor and hold before relaxing. One stretching exercise that can provide sciatic nerve treatment from stretching is by lying on the floor face up and lifting one leg up while keeping the other leg flat on the floor. Pull the leg upwards by wrapping the arms around the knee and hold for a few seconds while the back is being stretched.

Core muscles and the lower abdominal muscles can be strengthened by lifting the leg while lying face up on the floor and keeping the other leg flat. Flex the lower muscles of the stomach while slowly raising the straight leg off the floor about eight to 12 inches. Maintain this position for about 8 seconds and then relax. One more effective exercise for sciatic pain is to lie on the floor face down with the hands placed directly below the shoulders. Use the hands to lift the upper part of the body off the floor until the arms are completely straight. The lower back and legs should be kept relaxed while the pelvis meets the floor. Maintain this position for one second and lower the upper part of the body back down.