A good way to alleviate sciatica pain is to relieve tension in your lower back muscles by stretching them. A hamstring stretch is one simple exercise to accomplish this. To perform, stand upright with your feet shoulder width apart. Bend over at the waist and attempt to touch your toes. Hold the position for 30 to 45 seconds, and then return to the starting position.
Wall slides will help strengthen the muscles of your lower back and upper legs. Begin by standing with your back against a wall and your feet shoulder width apart. Slowly slide your back down the wall to a crouching position until your upper legs are parallel to the ground. Hold this position for 5 seconds, then slide back up the wall to the starting position.
Trunk rotations can improve flexibility in the hips and lower part of the spine. Find a pole that is about 6 feet long and is slightly heavy. Stand upright and rest the pole across your shoulders behind your neck while holding it toward both ends and parallel to the ground. Slowly twist your upper body to the left, and then back to the right. Perform this motion for up to 3 minutes.
Seated Hip Stretch
Stretching the hip muscles can also help relieve sciatic pain. To perform the seated hip stretch, begin by sitting on a chair. Lift your left leg and place your left ankle across your right knee. Grasp your left ankle with your right hand. Place your left hand under your left knee. Bend forward at the waist and pull your left ankle gently toward you with your right hand until you feel a stretch in your hip. Switch legs and repeat the exercise.
The piriformis is the muscle that runs through the buttock. To exercise this muscle, begin by lying on your back. Bend your left leg at the knee and place your left ankle across your right thigh. Grasp behind your right knee with both hands and pull it to your chest until you feel the buttock muscle stretch. Switch legs and repeat the exercise.