Weak stomach muscles or abdominal muscles can lead to further sciatica pain in the lower back region. You need to strengthen these muscles. One way to do this is simply with sit ups. Go easy at first. You don't even need to sit all the way up, let alone touch your knees with your elbows (as your arms will be folded behind your head). Just raise your upper body as far as you can. Raise up your knees, if this makes it any easier. Do what you can, it will make a difference. Expect a little soreness the next day, especially if you haven't done any in a long time.
Another exercise that can be used to strengthen the lower abdominal muscles is accomplished by laying on the floor and bending one leg at the knee with the sole of the foot flat on the floor and then raising the other outstretched leg straight up as far as is comfortable for you and holding it there for a few seconds.
The large muscles that connect the lower back region to the buttocks and thigh area are called the piriformis muscles. These have a direct bearing on the pain you feel as they surround the sciatic nerve and will exert pressure upon it. They too need to be strengthened. One way to do this is to just sit in a chair and raise your outstretched legs and hold that position for a few seconds. You can alternate legs or just do one leg at a time if that's more comfortable. But just try to do it.
As another variation to this exercise to strengthen the prirformis muscles you can try first crossing one leg over the other as you extend them, hold for a few seconds and then crossing the other leg and holding for a few seconds, all while seated.
The muscles of your hips also play an important role in your sciatica pain. A simple way to stretch them out is by touching your toes. Just bend at the waist with legs straight and try to touch your toes with your outstretched arms. You probably won't be able to touch them the first few times. Don't worry, that's not the objective of this exercise. Just keep trying.
Another variation of this exercise to stretch the hips is to raise your arms above your head and then stretch down to touch your toes with your outstretched arms.
The hamstring muscles extend from the buttocks down the back of the legs. If these are tight they will as well bring pressure to bear on the sciatic nerve and cause pain.You need to stretch them out and help make them more flexible. The above exercise for toe touching is effective for this, but if you can't do that one try this one. Sit on the floor with your legs outstretched. You may be uncomfortable at first, so use a wall as a back support if necessary. Now with outstretched arms try to touch your toes. Your eventual goal is to reach them, but for now just the stretching is our primary objective.
It is best to consult with a physiotherapist before attempting any exercise program. A physiotherapist can set up the best exercise program for your particular needs.
Alex Ralbeck is a sciatica relief expert. For great information on stretching for sciatica. Visit my website at http://www.stretchingforsciaticatips.com for helpful tips and information on relieving your back and leg pain.
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