Stretching and Flexing Exercises for Sciatica

Do you suffer from pain along your low back all the way down to your feet on one side or the other?  If you do, you are most likely suffering from sciatica.  There are ways to cope with and treat sciatic nerve pain.  You can use massage therapy, acupuncture, reflexology or chiropractic services which can become quite expensive or you can use natural home therapies like heat and cold compresses, using a pillow under your knees when sleeping, a nice warm bath, herbs to reduce inflammation and muscle relaxation and/or stretching and flexing exercises for sciatica to manage and alleviate the pain.  Here are some great ideas for easing the pain with exercises you can use starting right now.

Stretching Exercises:

• Pelvic Tilt - Lie on the floor/mat, bend knees, arms straight down the sides and lift the pelvis slightly up and down.  Lift the pelvis area only and not the whole body.  This is good for stretching and strengthening the pelvic and abdominal areas.
• Lower Back Twist - You should do this one in a seated position.  Sit up straight, place your fingers on your shoulders with elbows bent and slowly twist from side to side as if to look behind you.
• Piriformis Stretch - Lie on your back or sit upright in a chair, pull your knee toward your chest while providing resistance with your hand.  Do this for each side holding the stretch for 2 or 3 seconds.  This is one of the best exercises for sciatica.
• Side Stretch - Side stretches have many variations, but from the standing straight position, raise your arm over your head while stretching your body in an arch-like fashion.
• Hamstring Stretch - The easiest way to do this one, especially when you are in pain, is to use a chair and put the ball of foot on it.  Raise and lower only your foot letting your heel hang off the chair seat.

All of the above stretching exercises for sciatica can help to alleviate sciatic pain.  Remember to get plenty of rest, drink a lot of water and do not overdo.  For those just starting out, only do 3 to 5 repetitions of these exercises until you feel stronger.  These exercises will not only help with your sciatic pain, but also strengthen your back muscles as well as your abdominals.