Sciatica pain can be caused when the sciatic nerve, which exits the lower spine, is irritated. Sciatic pain is felt through the lower back and down the leg. Exercise is helpful in providing relief. Gentle exercises that focus on strengthening and stretching can help reduce pain from sciatica.
Back Stretch
Lie on your stomach on the floor. Gently rise up on your elbows, lifting the chest, until you feel a stretch through the lower back. Hold this position for about 10 to 15 seconds. Repeat 10 times. This is a gentle exercise and should be performed slowly. As strength and flexibility improve, the arms can be fully straightened.
Cat Stretch
The cat stretch is a good exercise for stretching, strengthening and flexibility. Get down on the floor on your hands and knees. Gently round your back, pulling in your stomach muscles as you round. Hold this position for about 10 seconds. Relax to the beginning position. Repeat 10 to15 times.
Bridges
Bridges strengthen the abdominal muscles as well as the back. This exercise also stretches the hamstrings and promotes flexibility. Lie on your back, knees bent, with arms next your sides. Lift your hips off the floor by contracting the abdominal muscles and the buttocks muscles. Lift slowly and smoothly. Hold for about 10 to 15 seconds. Repeat 10 times.
Hamstring Stretch
Sit on the floor with legs extended. Reach forward until you feel a stretch. Hold for about 10 seconds. Repeat 10 times. Do not bounce. Bouncing can cause small muscle tears, which are harmful.
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