The sciatica nerve is supposed to be the longest and largest nerve in the body. It starts somewhere in the lower back and runs through the buttocks and then moves down till the back of the leg. This nerve is known to control the movements of several muscles in the leg and thigh.
It also provides sensory inputs to the brain. When the nerve becomes inflamed or traumatised, it causes sciatica nerve pain.

Sciatica nerve pain causes leg and lower back pain.


This happens when a herniated disc puts pressure on a sciatica nerve. This kind of pain generally happens in people within the age group of 30 to 50.

Causes of sciatica nerve pain: Some of the common causes of sciatica are –
•Herniated disc: When the vertebral discs in the lower back protrude outward, it compresses the nerve roots. This causes irritation and leads to pain and swelling. This is one of the most common causes of sciatica.
•Lumbar spinal stenosis: This is a condition in which, the spinal canal in the lower back becomes narrower. When this happens, it presses down on parts of the nerves.
•Piriformis Syndrome: A small muscle called piriformis is located in the region of the buttocks. The sciatica nerve passes through this region, close to this muscle and sometimes through the muscle. So when the muscle becomes tight, it compresses the sciatica nerve that causes irritation and inflammation.

Sciatica exercises: There are several strengthening and stretching sciatica exercises that you can do. Sciatica nerve stretches target the thighs, abdomen, and lower back, and can help to reduce the painful symptoms of sciatica. Some of the pinched sciatica nerve exercises include Piriformis Muscle Stretches, lower back stretches, core strengthening, and hamstring stretches.

Some of the best sciatica nerve exercises: It is advisable to speak with a therapist if you have sciatica nerve pain. They might be able to recommend certain exercises to relieve the pain. Here are some of the exercises that you might want to do.
•After the sciatica nerve attack begins to subside and the pain begins to diminish, then you can start working on simple stretches, yoga postures and warm-up exercises. This helps to improve the blood circulation and brings some warmth in the lumbar spine and the legs.
•You may also want to include other activities such as a hot shower, a walk around the park, and gentle floor exercises.

Whole body exercises:
•Walking is a good exercise that warms-up the body, especially the legs and increases the blood circulation. You can walk for a short duration initially, and then slowly, increase the amount of time you spend walking. When you walk, make sure that you do that in the correct posture.
•You may also want to swim. This is a great exercise for the whole body. It not only strengthens the body but also relaxes you. However, don’t do the breaststroke if you have sciatica nerve pain.