Sciatica is a painful sensation in the sciatic nerve which affects a large region of the body. It’s a long nerve found in the lumbar spine down to the hind legs. Strain or injury to this nerve causes pain.

Damages to this nerve can happen for several reasons. These include:

  •  pregnancy;
  • ruptured discs;
  • spinal cord thinning due to old age;
  • spasms in the piriformis muscle;
  • inflamed or injured muscles.


The pain can be felt in varying extent and can be felt for more than a few days. It may range from dull to severe and can be triggered when you sneeze or when you cough. Numbness or a burning sensation can also occur in the affected region.

If doing straight leg raise brings discomfort, your chance of suffering from Sciatica is high.

Fortunately, some exercises help ease the pain from Sciatica.

Seated forward bend:

  1. Extend your legs before you and touch your heels.
  2. Bend to reach your feet.
  3. Stretch out your torso.
  4. Grasp your ankles or shins.
  5. Bend further forward, exhaling as you do.
  6. Inhale as you resume to starting pose.


  1. Lie on your abdomen and straighten your legs behind you.
  2. Beneath your shoulders, position your hands with your fingers pointing frontward. Your elbows should be placed near your body and your forefeet pressed into the floor.
  3. Pull your chest up from the floor.
  4. Straighten your back by isolating your ears from your shoulders.
  5. Lower yourself slowly.

Figure four:

  1. Lie on your back.
  2. Place your right foot above your lower left limb, and bend your left knee.
  3. Pull your left limb to your chest.
  4. Maintain the stretch for a few breaths.
  5. Repeat on the other limb.

The 8fit Team recommends these stretches to be done every day, especially for aging people, to aid in coping with sciatica pains.