Sciatica Exercises

Lower back pain can be caused by illness or injury. Muscle spasm, pinched nerves, muscle strain, joint ailments, herniated discs etc are only some reasons for lower back pain. Sciatica is only a symptom and not a diagnosis and there are several different sciatica exercises for the different lower back pain ailments. Bear in mind the exercise is only part of sciatica treatment and these exercises should be done under the supervision of a professional. Regular exercising will help to restore and strengthen the back and abdominal muscles which in turn reduces pain.

A combination of stretching and strengthening sciatica exercises are included in these protocols and help maintain good posture as well as keep the spine aligned. When performing these exercises for lower back pain one also needs to work the buttock muscles which help to support the spine as well as relieve sciatic nerve pain. When performing these exercises it is good to make use of a yoga mat to lie on. Here are some sciatica exercises to help you on your way to a pain free life:

Exercise 1 - bend down onto the floor and place your weight on your hands and knees. The hands must be placed underneath the shoulder and the knees should be bent underneath the hips. Raise the head upwards and at the same time raise the hips. Arch and drop the abdomen towards the floor. Hold this position for at least five seconds. This exercise should be repeated eight times and one can increase the circuits each week.

Exercise 2 - roll up a small towel and then lie flat on your back and place the rolled towel under the nape of your spine. Straighten your left leg on the floor and turn the right hip and point the right foot upwards to the ceiling. At the same time hold your right thigh with your right hand keeping the elbow straight. Then try and straighten the knee. You should feel the thigh muscle stretching while you are doing these sciatica exercises. Hold the position for ten seconds and then release. Repeat the same procedure for the left side and do this exercise two times only.

These and many other sciatica exercises help eliminate lower back pain. Before performing any exercises one should do some warm up exercises. In addition swimming and walking are also a good way to strengthen the muscles.