Light exercises that are approved by your healthcare provider can work wonders for people suffering from sciatica. In particular, these back exercises for relieving sciatica pain might be just what the doctor orders.

1) Begin by lying down on a firm area like a floor. Raise your knees up towards your chest where you will gently hug them to your body closely. Stay in that position for a few seconds to stretch your lower back.

2) Next do side stretches where you stand tall with good posture, legs apart, arms out to either side, reaching outwards. Gently reach with your right hand to touch your left foot. Hold a couple seconds to stretch. Then go back to original position. Then reach with your left hand to touch your right foot; hold a couple seconds to stretch, then go back to position. Repeat several times.

3) Then do torso stretches, seated in a chair. With feet firmly planted on the floor, turn your torso while holding onto the chair for support.

Yoga for Sciatica

Yoga done under the care of a certified instructor can also be excellent for sciatica. There are many yoga positions that can help relieve pain. Here is an example that's called the Cat Stretch:

Begin flat on your back. Place your hands directly under your shoulders with your fingers spread out. Your knees need to be directly under your hips. Have your head held loosely; you should be able to look between your hands at the floor. Breath in deep. Then exhale while arching your back toward the ceiling. Note to tuck your chin in towards your chest area - you will be looking at your belly. Plus tuck in your rear area. Hold the position for a few seconds and then exhale, returning to the original position.

Here is another yoga position called, Fish Pose. Again start out on your back. Have your knees bent with your arms right at your sides. Then arch your back as far as you can in a comfortable manner. Rise up from the floor, pushing with the elbows. As possible, tilt the head backwards so that you can rest your (head's) crown on the floor. Inhale deeply from your diaphragm. Hold this position for up to a minute, if you can. Then release, exhaling slowly.

Pilates for Sciatica

Pilates, under the supervision of a licensed authority, is another way to seek relief from sciatic back pain, Pilates focus on strengthening your bodies' core muscles, including your back. You will use controlled, smooth movements to avoid added injury.

You will find that Pilates need to be performed on a soft yet firm support surface like a mat, just as yoga exercises need. And as in yoga, you will get improved posture help - often relieving the back pain in the process.

Note: if any exercises cause pain at all, case doing them ASAP. And above all, do seek approval first from your doctor before beginning any new exercise routines and programs. There are many back exercises for relieving sciatica but you must choose wisely on which work for your body.