The sciatic nerve originates at the base of the spine and runs down each leg.When injury or something else damages or puts pressure on the nerve you may feel a numbness and pain that runs through one buttock and down the leg.Sometimes you'll experience tingling.Treatment of sciatica includes exercises to strengthen the back and abdominal muscles and stretches to relieve pressure on the sciatic nerve.Various yoga poses also help to attain these strengthening and flexibility goals.
Pelvic Tilt
Pelvic tilts help relieve pressure on the lower back and loosen tight muscles.Lie on the floor with your knees bent and together.Keep you feet flat on the floor and squeeze the muscles of your buttocks and abdomen tight, and at the same time press your lower back into the floor.Your pelvis should tilt up slightly and you should feel a stretch.Hold for one second, then relax.Repeat.
Crunches
Crunches, or half sit-ups, strengthen the muscles of the abdomen, which helps support the lower back.Lie on the floor with your knees bent and your feet flat.Keep your hands at your sides or folded across your chest.Using the muscles of your abdomen, lift your shoulders 3- to 5- inches off the floor.Keep your chin pointed toward the ceiling.The University of Maryland Medical Center recommends you do eight to 10 repetitions of this Twist
Lie on your back with your knees bent.Stretch your arms out to your side and look up at the ceiling.Keep your knees together and slowly twist your torso until both knees are near the floor on one side.Keep your shoulders and upper back pressed against the floor.Hold for a second and breathe deeply.Relax and bring the knees to point up toward the ceiling again.Then roll your knees over to the other side.This exercise stretches the lower back.
Back Stretch
Lie on your back.Bring one knee up toward your chin.Wrap your arms around this knee and gently pull it toward your chest.You should feel a stretch in your lower back.Hold, then release all the way down.Repeat with the other knee.
Bharadvaja's Twist
This yoga pose gently stretches the spine.Sit with your legs bent under you, your left ankle resting atop the arch of your right foot and your weight shifted over onto your right buttock.Inhale, lifting and lengthening your torso.As you exhale, twist to the right, keeping your left buttock as close to the floor as you can.Continue to twist to the right, looking to the right or to the left over your shoulder.Breathe evenly, twisting a little more with each exhalation.Keep your spine long and your abdomen soft.Untwist and return to center.Repeat, shifting over onto the left buttock and twisting left.
Downward Facing Dog
Downward Facing Dog pose elongates the spine and helps relax the muscles of the back.Start by kneeling on the floor on your hands and knees.Align your knees below your hips and extend your hands a little forward of your shoulders.Exhale and lift your knees off the floor.Aim your buttocks toward the ceiling.Gradually straighten your legs and your spine, and press your heels into the floor.Your back and legs should form an inverted "V."
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