The sciatic nerve is the longest nerve in your body. This nerve comes from either side of the lower spine and travels through the pelvis and buttocks. Then the nerve passes along the back of each upper leg before it divides at the knee into branches that go to the feet. Sciatica usually starts with a injured disc in your lumbar (lower) spine. Your vertebrae (the bones that make up your spine) are separated and cushioned by flat, flexible, round discs of connective tissue. When a disc gets worn down either because of an injury or just years of use its soft center can begin to push out from the hard outer ring. When a disc bulges or herniates, it might put pressure on the nerves around it. This can cause a lot of pain when that happens to be the sciatic nerve.
Anything that puts pressure on or irritates this nerve can cause pain that shoots down the back of one buttock or thigh. The sensation of pain can vary widely. Sciatica may feel like a mild ache; a sharp, burning sensation; or extreme discomfort. Sciatica can also cause feelings of numbness, weakness, and tingling.
Pain may be made worse by prolonged sitting, standing up, coughing, sneezing, twisting, lifting, or straining. Treatment for sciatic pain ranges from hot and cold packs and medications to exercises and chiropractic care.
Top 3 Sciatic Nerve Stretches
Stand with your hands on the hips. Push the hips forward and lean back as far as you are able. Do 10x every couple of hours.
Seated Figure 4- The side that is being stretched the leg goes up on opposite knee. Then press down with a forward torso movement. Do 10x every couple of hours.
Hamstring with Rope-The rope goes under the ball of the foot. Then lock your knee and raise your leg using the rope. Hold for 3 deep breaths. Do 10x every couple of hours.