How to Treat Sciatica With Exercise. Even though you might want to treat your sciatic pain by resting and lying down, the best remedy is exercise. Stretching and strengthening the abdominal and back muscles can help with inflammation and pain as well as help prevent sciatica from reoccurring.
Lie on your back on a hard surface and gently pull one knee at a time towards your chest until you start to feel the muscles in your lower back stretch. Hold for 30 seconds then do the same with the other knee. Try to do six repetitions. Don't do this exercise if you feel pain.
Get down on all fours then sit your rump back on your heels, keeping your arms stretched out in front of you. Don't bounce, simply hold this position for 30 seconds. Return to your starting position. If this exercise does not cause pain, try to do 4 to 6 repetitions.
Lie on your back on a hard surface with your knees bent and your feet flat on the floor. Without using your feet or legs to help, press your lower back to the floor. Use your abdominal muscles. If this position doesn't cause pain, hold the position for 10 seconds. Repeat 10 times.