If you've never heard of sciatica, then count yourself fortunate. Compression or irritation of the nerves in the lower end of the spine causes severe (in some cases disabling) pain which reduces the quality of life for many sufferers. Pain can radiate throughout the lower back and down one or both legs, and is often described as a continual burning or stabbing sensation. When one of my close friends became afflicted with sciatica, I was motivated to do a little research and see if there was anything that could be done to help relieve the pain. Even (or especially!) if you don't currently have pain in your sciatic nerve, these simple exercises will help to straighten your spine and strengthen your back muscles, which may prevent you from developing a problem in the future.

The majority of sciatic exercises focus on strengthening your back and abdominal muscles, with an emphasis on stretching and flexibility. Your physician or chirpractor may recommend different exercises depending on what the root cause of your sciatic nerve inflammation may be - so if you're already in pain I recommend you begin with a trip to your doctor to find out which of the four types of sciatic nerve inflammation you are suffering from. They are:

Piriformis Syndrome - Your sciatic nerve passes from your lower back down each leg. In about 15% of the population, during it's travel it passes through your piriformis muscle rather than below it. This can lead to compression of the nerve when the muscles cramps or suffers stress, leading to sciatica.

Herniated Discs - The herniation or bulging of a disc results in a muscle imbalance, placing pressure on the sciatic nerve (often found in the lumbar area)

Spinal Stenosis - In this case the space between the vertebrae decrease, again causing compression and sciatic nerve pain.

Isthmic Spondylolisthesis - when your vertebrae slip or slide out of position. It may not even initially be painful, but of course this is something that should be corrected by your chiroprator.

Once you know what is causing your sciatic nerve pain, a series of exercises can help to decrease or even entirely prevent pain. These exercises should be done regularly - ideally daily, to provide maximum benefits.

Prone Low back stretch

Begin by laying flat on the floor. Slowly pull your knees up to your chest as far as you can, and hug them. Keep your back relaxed. Hold for ten seconds, then release and slowly lower your legs back to the ground.

Pelvic Tilt

Lay flat on the floor as if you were going to do sit ups - your knees bent feet slightly apart, and hands behind your head. Flatten your back by tightening your stomach muscles and buttocks. You should feel your back lower towards the floor. Hold your back in this position for five seconds. Repeat ten times.

Sitting Lumbar Rotation - Great for the office

Sit up straight in your chair. Your legs should be comfortably spread apart with feet flat on the floor. "Hug" yourself so your arms cross in front of you. Gently rotate at the waist from side to side. This is to stretch your lumbar area, so do not lean over or twist quickly!

Seated Low back stretch - Great for the office

Sit in a chair with your knees spread apart. Bend forward towards the floor, relaxing as you go. You should feel a comfortable stretching sensation in your lower back. Hold the full stretch five seconds, then slowly raise to a sitting position. Repeat five times.

I hope these sciatic nerve exercises help you like they have my friend. Remember, be good to your back and it will be good to you! ;)