One important factor I wish to start with here is that if you have been told you have Sciatica, it is not a diagnosis. It is instead a descriptive term stating that you are suffering with pain which is passing down the back of your leg, as a result of the sciatica nerve being aggravated. Consequently, it is impossible to provide you with 'sciatica exercises'. What you need to do, is find some exercises for the cause of your sciatica. The sciatic nerve is formed from 5 nerve roots which leave the lower back from the lumbar spine and sacrum. As it does this, the sciatic nerve passes through the buttock region and down the back of the leg to the back of the knee. As it passes below the knee, it is officially no longer referred to as the sciatic nerve. However, pain which is felt anywhere down the back of the leg to as far as the toes, is typically termed sciatica (assuming it is an irritated sciatic nerve which is causing the pain). Anyway, with regards to exercises for sciatica, as I mentioned above, this would be dictated by the cause of the sciatica, not just the fact that you have sciatica. Although not exclusive, there are three main causes of sciatica: 1) Disc Prolapse. This is not as bad as it may initially seem. This problem arises typically when there are too many flexion based forces across the lower back and therefore the discs of the lumbar spine begin to bulge. This bulge then presses on the sciatic nerve and subsequently pain is often felt. If this is the cause of your sciatic pain, as a rule of thumb, extension based exercises would be the main principle of your treatment. This may involve lying on your stomach, with or without a pillow underneath, little and often throughout the day. You would then increasing the degree of extension as your pain improves. 2) Facet Joint Compression. At the back of each lumbar vertebrae are the facet joints, these articulate with each other every time our back moves. Unfortunately, they can irritate the sciatica nerve, especially if they begin to pinch on the nerve roots which make up the sciatic nerve. If this was the case, an exercise programme which is almost the opposite to the one given for a disc prolapse would be given. To begin with this would include exercises such as hugging your knees to your chest while lying on the floor, or sitting back onto your knees while on all fours. 3) Tight Muscles. Two of the main culprits when it comes to tight muscles would be the Piriformis and Hamstring muscles (although it is not exclusive to these two). The sciatic nerve passes through or underneath the Piriformis muscle as well as through the Hamstrings. Therefore, if either of these muscles are tight, they can aggravate the sciatic nerve which therefore leads to pain.The aim of treatment here would be to stretch out the tight muscles, in order to relieve some of the pressure from the sciatic nerve. Whether it is the Piriformis muscle, the Hamstrings or any other muscle for that matter, it is always essential you start off nice & gently with regards to any stretching exercises. As you progress, you will notice that the stretches get a lot easier. Only then should you consider advancing to more aggressive stretches. As I mentioned above, sciatica can be a result of many different causes, and it is the cause of your Sciatica which dictates the exercises needed to be performed, not the sciatica itself. With regards to the causes of sciatica, muscle imbalance is right up there at the top. Tight & / or weak muscles place inappropriate loads across the sciatic nerve and these then result in pain. Strengthening exercises have not been discussed within this article However, if there is any weakness present, it is imperative these muscles are provided with a strengthening exercise programme.

Although Low Back Pain & Sciatica are two separate conditions, with the former relating to pain felt in and around the Lower Back region and the latter describing pain wihch travels down the leg, they share a lot of similarities with regards to their cause. One of several common causes between them is a tight Piriformis muscle.

A tremendous portion of our population experiences sciatic pain at one time or another. Treatment can vary and a variety of treatments are effective.

A tremendous portion of our population experiences sciatic pain at one time or another. Treatment can vary and a variety of treatments are effective.