Sciatic nerve pain, also known as a condition called sciatica, is an ailment that when left untreated can become painful and consuming, and really degrade your quality of life.  Sciatica exercises can offer lower back pain relief, but it is important to first understand what causes sciatica.

Basically, sciatica is nerve damage that has been triggered by either stress, or tight muscles pinching the nerve.  Because the sciatic nerve starts in your lower back, and travels down, all the way through the back of your leg and hamstrings, overly tight muscles can create a pinch, which can cause pain.

Most of the time, these overly tight muscles mean that muscles in the surrounding areas are quite weak, and this is determined to be the most common cause of sciatica.  You can combat this, and ease the painful nerve by regular exercise and performing sciatica stretches.

Sciatic nerve damage can also be triggered by job stressors such as truck driving for long periods of time.  The constant bouncing puts stress on the sciatic nerve.  A herniated lumbar disc can also cause sciatica, which then it would be advisable to avoid sciatica stretches without talking to your doctor first, as this could end up harming your sciatic nerve further.

Try one of these simple exercises to help you determine which type of sciatica you may be suffering from.  Sitting upright in a chair, stretch your leg that you are having pain in, straight out.  If your pain increases, most likely true sciatica is to blame, and you have a herniated disc.

Another test that is helpful in determining where your sciatica is originating from, is gently pulling your knee on your sore side, to your shoulder on the same side.  Then gently pull the same knee to the opposite shoulder, and gauge the pain.  If it is significantly more painful pulling to the opposite shoulder, tight muscles are the most likely culprit for your sciatica

2 simple sciatica exercises you can perform to help relieve your pain:

1. The first one you perform the same exercise as listed above under the test exercises, but you do it lying down on your back.  This can help to stretch out overly tight hamstrings.  Be careful though, because if you suffer from a herniated disc than this exercise can worsen it.

2. The second stretch is based on yoga exercises.  Lie flat on your tummy and push up on your elbows, looking up and breathing deeply.  The slight curve this creates in your spine helps to relieve pressure and pain.  But again, be careful, because if your sciatica is caused by a facet syndrome, this can aggravate it.

Also it is good to note that pain may increase for a bit when doing this sciatica stretch, but usually with practice it improves.  Get up and take a break between reps, walk it off.  These sciatica exercises are meant to help you, but always use good judgment and caution when performing them.

One thing to remember is that sciatica can be caused by several factors at once.   Herniated disc’s, facet syndrome which I mentioned briefly before, tight muscles.  Facet syndrome involves rear joints at the base of your spine, and extending your back like the yoga exercise from before  can actually increase your pain and aggravate your symptoms.  In that case it is normally recommended to lie on your back and hug your knees.  However if you are also suffering from a herniated disc, then hugging your knees isn’t recommended.

Truthfully, seeing your doctor before embarking on any sciatica stretches is the safest and smartest route to take.  You can then be referred to a specialist who can show you the proper exercises and stretches you should be attempting.

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Tags: back pain exercises, sciatica nerve pain