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Exercises for Sciatica

Exercise is one of the most effective treatments for sciatica. Stretching and strengthening the muscles that support the spine can alleviate pressure on the sciatic nerve, reduce pain, and improve mobility. Here are some joint exercises recommended for sciatica relief:

Pelvic Tilt

Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for five seconds, then relax. This exercise helps strengthen your core muscles and relieve lower back pain.

Knee-to-Chest Stretch

Bring one knee towards your chest while lying on your back, holding it with both hands. Hold the stretch for 20-30 seconds and switch legs. This stretch helps relieve tightness in the lower back and glutes, reducing pressure on the sciatic nerve.

Piriformis Stretch

Lie on your back and cross your right ankle over your left knee. Pull your left thigh towards your chest while keeping your back flat on the floor. Hold the stretch for 20-30 seconds, then switch sides. This stretch targets the piriformis muscle, which can irritate the sciatic nerve.

Cat-Cow Stretch

Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Arch your back as you inhale (cow pose), then round it as you exhale (cat pose). This gentle yoga stretch promotes spinal flexibility and relieves tension.

Seated Hamstring Stretch

Sit on the floor with one leg straight ahead and the other bent. Reach for your toes on the extended leg, feeling a stretch in the back of your thigh. This stretch helps loosen tight hamstrings that can contribute to sciatic nerve pain.

Incorporating these exercises into your daily routine, along with proper posture and body mechanics, can help manage sciatica and prevent future flare-ups.

Before you start these exercises

These are general stretches, not a personal prescription. Move gently, stay within a comfortable range and do not push through sharp or worsening pain. Stop if an exercise increases your leg pain or brings on new numbness or tingling.

If your symptoms are not improving after a couple of weeks, or they are getting worse, book an assessment so that a programme can be tailored to you. Our guide to treatment for sciatica explains what that can involve, and you can also read about the causes of sciatica.

Get urgent medical help (call 999 or go to A&E) if you have numbness around your genitals or buttocks, new difficulty controlling your bladder or bowels, or weakness in both legs that is getting worse. These can be signs of a serious spinal condition and should not wait for an appointment.

Sciatica
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