Although resting for a day or two after you experience sciatica pain may be good in the short-term, exercising will usually be more helpful than rest. Sciatica is pain caused when nerves are compressed in the lower portion of the spine. There are several reasons why this could happen and you should work with your physician to discover the cause, and therefore which exercises are best for your condition.
Back Extension Stretch
One exercise to relieve sciatica pain is a lower back stretch similar to a cobra pose in yoga that is done by placing your lower back in extension. Lie on your stomach and prop yourself up on your forearms. This may be painful and shouldn't be done for more than a few seconds at first. Try to do 10 reps. You can increase this stretch when you're ready to advance to a cobra. Place your palms by your sides and lift your upper body off the floor but keep your hips on the ground. Keep your elbows in and your shoulders pulled back. You can do this daily.
Backbend
Some people may have a hard time getting up and down off the floor. Those people can try a gentle back bend instead, or do this as well. Stand with your feet shoulder width apart and put your hands on your lower back to support the back. Bend your knees slightly and lean back. Your lower back will arch and your neck can relax back. Be careful to lean back slowly and come back up slowly so you do not get dizzy. It will help protect your back if you engage your glute and abdominal muscles by squeezing them. You may hold this for only a few seconds and do a couple at a time every day, unless told differently by your doctor.
Lying Opposite Arm and Leg Raise
A gentle strengthening exercise that may be help with your sciatica is the opposite arm/leg raise exercise lying on the floor. There is a more advanced version that is done on your hands and knees, but you should not try this unless specifically told you are strong enough to. Lie on your stomach and put your arms on the floor in front of you with your palms down. Squeeze your abs and glutes. Lift your right arm and your left leg an inch or two off the floor. Lower them and lift your left arm and right leg. Do three to five reps per side and work up from there. Consult your doctor for specific recommendations on how often you should do this exercise.
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