Sciatica Exercises

Bed rest is often a good way to increase sciatica pain; although a couple days of rest can reduce inflammation in certain cases, refraining from activity for any longer is detrimental. The right exercises can reduce pain by strengthening the core and back muscles, improving posture, and increasing fluid exchange in the discs. Good exercises for sciatica include:

• Hamstring stretches. There are several ways to do this. The most popular is to sit with your legs out in front of you and touch your toes.
  

• Prone back extension. This stretch is simple: lie on your stomach with your hands just under your shoulders, elbows out. Keeping your hips on the floor, straighten your elbows until you feel a light stretch. Hold for 10-15 seconds, then repeat.

• Cat stretch. Get on your hands and knees, your back flat. Slowly arch your back upwards, like a cat, until you feel a gentle stretch. Hold for 10-15 seconds, then repeat.

• Pelvic tilt. Lie flat on your back with your feet on the ground, knees bent. While exhaling, press the small of your back into the floor for 10-15 seconds, then repeat.

• Press up. Start in the same position as for the pelvic tilt. Keeping your shoulders and arms on the ground, lift your hips until you feel a gentle stretch; ideally, you will create a diagonal line from your shoulders to your knees. Hold for 3-10 seconds, and repeat.

• Leg raises. Lie on your back with your shoulders behind your head. Raise each leg for 2-5 seconds in alternation. If your pain is severe, you may consider doing this as a water exercise.

These exercises should be repeated 5-10 times each, or less if you experience pain.

Any treatment regime should be guided by your doctor, and the exercises should be chosen and modified as needed to suit your fitness level and underlying condition. As with all exercise and stretching, be careful not to force stretches or over-work your muscles; stretches should not be painful, and exercises may be uncomfortable but not too painful. As you practice more, you will learn to distinguish normal from concerning discomfort.