Sometimes, because of a protrusion, the intervertebral disk begins pressuring the nerve, and thus, causes a pain which extends down one or both legs. This condition is known as sciatica pain. The pain is felt from the spine, through the hips and buttock, to one or both legs.
Luckily, there are some great exercises that can help you reduce the inflammation, and thus, relieve the pain. Firstly, you need to lie down, and then bend the painful leg at the knee. Slowly, start pulling it toward your shoulder. Try to hold the position for 30 seconds. Afterwards, return the leg in the primary position and repeat the exercise twice more.
The second exercise is also done in a lying position. Hence, bend the legs at the knees and slowly pull them toward your chest, without lifting the buttock from the floor. Then, hold the legs with your hands from below and pull the healthy leg toward your lips. Hold the position for 30 seconds and then release it slowly. Go back to primary position and repeat the exercise twice more.