Here are 3 simple exercises for sciatica.
While lying on your back extend one leg straight out while the other leg is bent and your foot is flat on the floor. Hold your lower back flat against the floor, then raise your straight leg 8 to 10 inches off the floor keeping you lower stomach muscles tight. Hold for around 10 seconds, then lower slowly before repeating the move using your opposite leg. Remember to raise and lower you leg slowly. Beginning to strenghten your lower abdomen is as easy as working your way up to ten daily leg lifts per leg for sciatic nerve pain relief.
Located in your buttocks are the piriformis muscles. To take pressure away from the sacro-Iliac joints--those that join the spine's base to the pelvic bone--these need to increase in strength. One of the ways you can do it is to place a rolled-up towel at the base of your spine near the triangular-shaped bone. One end should be beyond your Sacrum and other at your waist. Place both closed hands on the back of your head around your cranium. To get the pressure of your joints and spine do this exercise for five minutes and follow it with a short walk.
Stretching your hamstring muscles will help loosen them and prevent stress on the sciatic nerve which causes pain. With feet flat on the floor and knees bent, lie on your back on the floor. Place hands behind knees and pull leg upward and straighten until you begin to feel a stretching sensation in the thigh. Pause and hold for half a minute, then do it again a few more times. Do the same with the other leg, and repeat this 2 or 3 times a day. Performing these sciatica relief exercises too frequently may increase your pain level.