Lumbar radiculopathy is a condition characterized by nerve pain radiating from the lower back down the leg. It typically involves nerve roots in the lower lumbar region, such as L4, L5, and S1, which contribute to symptoms extending to areas like the hamstring, knee, calf, or foot.

The initial step in addressing lumbar radiculopathy is to identify whether lumbar flexion (rounding the back) or lumbar extension (arching the back) alleviates symptoms. Exercising based on spinal preference is pivotal.

To test this, lie on your back and pull both knees to your chest. Hold for 30-60 seconds. If the pain eases, flexion might be your preferred position. If discomfort persists or worsens, proceed to evaluate extension.

Stretching exercises focusing on the gluteal and hip muscles can effectively decrease symptoms. The sciatic nerve, running through this muscular region, often benefits from reduced tension through comprehensive stretching techniques.

• Lie back, straighten one leg, and gently pull the opposite knee towards the counteracting shoulder. Hold for 15-30 seconds, repeating 2-4 times.

• Cross one leg over the bent knee of the opposite leg and pull towards the chest. Hold 15-30 seconds, ensuring targeted stretch efficiency in the glutes and hips.

Mobilizing the sciatic nerve involves easing its tension and sensitivity. It should be approached with caution to prevent exacerbating nerve pain while optimizing circulation.

• Lie on your back, hands reaching behind one knee. Alternate knee straightening, and pulling the ankle in dorsiflexion (following). Perform 10-15 times to bolster nerve health and ease sensitivity.

"The key is experimenting gently with these exercises and discerning which technique your body responds to most favorably."

By focusing on personal spinal preferences and targeted exercises for lumbar radiculopathy, significant pain relief can be achieved. To further your understanding, my comprehensive nerve pain program in the "Low Back" chapter of my book offers illustrations and detailed guidance for lasting relief.