Table of ContentsView AllTable of ContentsExercises to AvoidExercising With SciaticaBest ExercisesBest StretchesTips
Table of ContentsView All
View All
Table of Contents
Exercises to Avoid
Exercising With Sciatica
Best Exercises
Best Stretches
Tips
Exercises to avoid if you have sciatica include squatting, twisting, high-impact activities like running, and specific core exercises. Doing these activities can make this already painful condition worse.
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Exercises to Avoid if You Have Sciatica
As a general rule, it’s best to avoid squatting, twisting, running, jumping, or any high-impact activity if you havesciatica. Keep in mind that bending forward with straight legs (or any seated or lying exercise that requires you to lift both legs off the ground at the same time) may be aggravating to some people.
Here are specific exercises to avoid (or be careful about) if you have sciatic nerve pain:
SciaticaCompression along the sciatic nerve can result in pain and/or various symptoms in the lower back that may radiate down the leg. These symptoms typically occur from the narrowing of the spinal canal (which houses the spinal cord). This may be due to aslipped disc,bone spurs,piriformissyndrome, or a lower back injury.
Sciatica
Compression along the sciatic nerve can result in pain and/or various symptoms in the lower back that may radiate down the leg. These symptoms typically occur from the narrowing of the spinal canal (which houses the spinal cord). This may be due to aslipped disc,bone spurs,piriformissyndrome, or a lower back injury.
Should You Exercise if You Have Sciatica?
People with sciatica generally benefit from exercise but need to take care not to overdo it. Keeping active can relieveinflammation, loosen tight muscles, and help you feel better long term.
During a flare-up, light exercise and gentle stretching can help to relieve discomfort. While some rest can be helpful, too much inactivity can worsen your pain.
Once you start feeling better, taking short walks, physical therapy exercises, and keeping active can help keep pain at bay. Too much exercise or the wrong moves, however, can aggravate thesciatic nerveand should be avoided.
The right amount of physical activity and best exercises for sciatica will vary from person to person.Core stability, extension exercises, and isometric exercises are commonly recommended for sciatica. A 2023 review of studies on physiotherapy interventions for sciatica, however, found there is not enough evidence to say which is best.
Sciatica Risk FactorsThe modifiable and non-modifiable risk factors for sciatica include:Being over 50 years of ageObesitySmokingPregnancyOccupations or sports where back muscles or heavy weights are involved
Sciatica Risk Factors
The modifiable and non-modifiable risk factors for sciatica include:Being over 50 years of ageObesitySmokingPregnancyOccupations or sports where back muscles or heavy weights are involved
The modifiable and non-modifiable risk factors for sciatica include:
Best Exercises for Sciatica
1. Low-Impact Aerobics
Your lower back, legs, or hips may feel stiff or a little achy when you start your warm-up. This is normal. The muscles should loosen up after a few minutes.
You should do a low-impact aerobic activity at least five times a week and slowly increase how long you do it. As long as you are not feeling pain, you can do this type of exercise daily.
2. Strength Training
For sciatica, strength training does not mean resistance training or weight training. Rather, it means using focused movements against gravity to build the muscles that support the spinal column.
The trick is to add activity gradually and to slow down if any pain or discomfort is felt. This approach is known as symptom-guided exercise.
After stretching and warming up withaerobics, move on to exercises that strengthen core muscles. All of the recommended exercises are done on the floor.
3. Pelvic Tilt
Thepelvic tiltis one of the most effective ways to strengthen the muscles of the lumbar spine. It is also very safe to do even if you are pregnant.
To do the basic pelvic tilt:
4. The Bridge
Thebridgerequires a bit more strength and is something you may need to ease into. If you have trouble, start with one or two only and add another rep every day.
To do the bridge:
5. Modified Plank
The modified plank is a holding exercise that strengthens the abdominal muscles and, in turn, the back, obliques, andpelvic floor muscles.
To do the modified plank:
As you get stronger, you can do two or more sets of these and add other core-strengthening exercises to the routine.
Strengthening exercises for sciatica may be done three or four times a week. However, be sure to follow guidance from yourphysical therapistor other healthcare provider, because how often you do the exercises will depend on your symptoms and diagnosis.
Best Stretches for Sciatica
Sciatica often gets better on its own with time, but some stretches may help speed up the process. Gentle stretching can help loosen lower back muscles that tend to “seize” following an injury. They can also help if you’ve been sitting for a long period and are overweight (or are carrying extra weight during pregnancy).
There are certain rules you should follow to reap the benefits of gentle stretching for sciatica:
Talk with your healthcare provider before beginning an exercise and stretching program to ensure that recommended stretches used to relieve sciatica are safe for you to do.
The following stretches are commonly recommended. They all are done on the floor, lying on your back. The only equipment you would need is a belt.
6. Single Knee-to-Chest Stretch
The singleknee-to-chest stretchis done on the side of the body with sciatica as well as the side of the body without.
To do the single knee-to-chest stretch:
7. Double Knee-to-Chest Stretch
This is a variation of the single knee-to-chest stretch. For this stretch, you need to focus on keeping your back flat on the floor.
To do the double knee-to-chest stretch:
8. Side-to-Side Knee Stretch
This stretch is particularly useful for people with a pinched spinal nerve as it gently rotates the lumbar spine.
To do the side-to-side knee stretch:
9. Supine Hamstring Stretch
The supine hamstring stretch activates the lower back andhamstring muscleswith the aid of a belt.
To do the supine hamstring stretch:
10. Sciatic Nerve Flossing
Nerve flossing is a technique that uses a series of gentle movements to mobilize the sciatic nerve. It involves performing gentle stretches in opposite directions to pull the nerve back and forth, freeing it from compression or entrapment in the process.
Also known asnerve gliding, the simple movements help to calm nerve irritation and improve hip range of motion. There are a few different techniques for sciatic nerve flossing.
To do a seated sciatic nerve floss:
When used as part of a traditional physiotherapy program, research shows nerve flossing can reduce acute sciatica pain and improve hip range of motion.
11. Cobra Pose
Hold the cobra pose for several breaths and return to the starting position, repeating the steps for the exercise pose.
12. Cat–Cow Pose
The cat-cow pose used in yoga can stretch and strengthen your back, hips, and abdominal muscles.
Repeat these steps eight to 10 times. If you feel any pain or weakness, stop the exercise.
Tips for Managing Sciatica
If you are experiencing symptoms of sciatica for the first time, see your healthcare provider for an evaluation and referral tophysical therapy. Sciatica can take some time to resolve, but you should see an improvement within three months.
The following tips can help you manage sciatica at home:
Listen to your body, and if you have any questions or concerns, talk to your physical therapist or other healthcare provider.
A healthcare provider may also recommend cortisone injections orelectric muscle stimulation. In some cases, surgery is needed.
Some people turn toacupuncture for sciatica,massage, trigger point therapy, and other hands-on techniques to relieve pain.
Summary
Sciatica often goes away on its own over time, but some kinds of exercise can help the pain and some can make it worse. Exercises that relieve sciatica include low-impact aerobic activities like walking, certain strengthening exercises, and gentle stretching.
Exercises that can make sciatica worse include high-impact activities like running and aerobics, hamstring stretches, and some core-strengthening exercises.
When exercising with sciatica, don’t overdo it. Once the sciatic nerve is already irritated, it doesn’t take much to trigger symptoms. Listen to your body and stop or slow down if you experience any pain.
If you aren’t sure how to do exercises on your own, talk to your healthcare provider. You may be referred to a physical therapist who can design an exercise program that’s best for you.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M.Risk factors for first time incidence sciatica: a systematic review.Physiother Res Int. 2014;18:65-78. doi:doi:10.1002/pri.1572Ropper AH, Zafonte RD.Sciatica.N Engl J Med.2015;372(13):1240–8. doi:10.1056/NEJMra1410151American Academy of Orthopaedic Surgeons: OrthoInfo.Sciatica.Dove L, Jones G, Kelsey LA, Cairns MC, Schmid AB.How effective are physiotherapy interventions in treating people with sciatica? A systematic review and meta-analysis.Eur Spine J. 2023;32(2):517–33. doi:10.1007/s00586-022-07356-yAnikwe EE, Tella BA, Aiyegbusi AI, Chukwu SC.Influence of nerve flossing technique on acute sciatica and hip range of motion.IJMBR.2015;4(2).Mason H, Schnackenberg N, Monro R.Yoga and healthcare in the United Kingdom.Int J Yoga Therap. 2017;27(1):121-126. doi:10.17761/1531-2054-27.1.121NHS Inform.Sciatica.Additional ReadingBonasia DE, Rosso F, Cottino U, Rossi R.Exercise-induced leg pain.Asia Pac J Sports Med Arthrosc Rehabil Technol. 2015;2(3):73-84. doi:10.1016/j.asmart.2015.03.003Lewis RA, Williams NH, Sutton AJ, et al.Comparative clinical effectiveness of management strategies for sciatica: systematic review and network meta-analyses. (PDF).Spine J. 2015;15(6):1461-77. doi:10.1016/j.spinee.2013.08.049
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M.Risk factors for first time incidence sciatica: a systematic review.Physiother Res Int. 2014;18:65-78. doi:doi:10.1002/pri.1572Ropper AH, Zafonte RD.Sciatica.N Engl J Med.2015;372(13):1240–8. doi:10.1056/NEJMra1410151American Academy of Orthopaedic Surgeons: OrthoInfo.Sciatica.Dove L, Jones G, Kelsey LA, Cairns MC, Schmid AB.How effective are physiotherapy interventions in treating people with sciatica? A systematic review and meta-analysis.Eur Spine J. 2023;32(2):517–33. doi:10.1007/s00586-022-07356-yAnikwe EE, Tella BA, Aiyegbusi AI, Chukwu SC.Influence of nerve flossing technique on acute sciatica and hip range of motion.IJMBR.2015;4(2).Mason H, Schnackenberg N, Monro R.Yoga and healthcare in the United Kingdom.Int J Yoga Therap. 2017;27(1):121-126. doi:10.17761/1531-2054-27.1.121NHS Inform.Sciatica.Additional ReadingBonasia DE, Rosso F, Cottino U, Rossi R.Exercise-induced leg pain.Asia Pac J Sports Med Arthrosc Rehabil Technol. 2015;2(3):73-84. doi:10.1016/j.asmart.2015.03.003Lewis RA, Williams NH, Sutton AJ, et al.Comparative clinical effectiveness of management strategies for sciatica: systematic review and network meta-analyses. (PDF).Spine J. 2015;15(6):1461-77. doi:10.1016/j.spinee.2013.08.049
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M.Risk factors for first time incidence sciatica: a systematic review.Physiother Res Int. 2014;18:65-78. doi:doi:10.1002/pri.1572Ropper AH, Zafonte RD.Sciatica.N Engl J Med.2015;372(13):1240–8. doi:10.1056/NEJMra1410151American Academy of Orthopaedic Surgeons: OrthoInfo.Sciatica.Dove L, Jones G, Kelsey LA, Cairns MC, Schmid AB.How effective are physiotherapy interventions in treating people with sciatica? A systematic review and meta-analysis.Eur Spine J. 2023;32(2):517–33. doi:10.1007/s00586-022-07356-yAnikwe EE, Tella BA, Aiyegbusi AI, Chukwu SC.Influence of nerve flossing technique on acute sciatica and hip range of motion.IJMBR.2015;4(2).Mason H, Schnackenberg N, Monro R.Yoga and healthcare in the United Kingdom.Int J Yoga Therap. 2017;27(1):121-126. doi:10.17761/1531-2054-27.1.121NHS Inform.Sciatica.
Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M.Risk factors for first time incidence sciatica: a systematic review.Physiother Res Int. 2014;18:65-78. doi:doi:10.1002/pri.1572
Ropper AH, Zafonte RD.Sciatica.N Engl J Med.2015;372(13):1240–8. doi:10.1056/NEJMra1410151
American Academy of Orthopaedic Surgeons: OrthoInfo.Sciatica.
Dove L, Jones G, Kelsey LA, Cairns MC, Schmid AB.How effective are physiotherapy interventions in treating people with sciatica? A systematic review and meta-analysis.Eur Spine J. 2023;32(2):517–33. doi:10.1007/s00586-022-07356-y
Anikwe EE, Tella BA, Aiyegbusi AI, Chukwu SC.Influence of nerve flossing technique on acute sciatica and hip range of motion.IJMBR.2015;4(2).
Mason H, Schnackenberg N, Monro R.Yoga and healthcare in the United Kingdom.Int J Yoga Therap. 2017;27(1):121-126. doi:10.17761/1531-2054-27.1.121
NHS Inform.Sciatica.
Bonasia DE, Rosso F, Cottino U, Rossi R.Exercise-induced leg pain.Asia Pac J Sports Med Arthrosc Rehabil Technol. 2015;2(3):73-84. doi:10.1016/j.asmart.2015.03.003Lewis RA, Williams NH, Sutton AJ, et al.Comparative clinical effectiveness of management strategies for sciatica: systematic review and network meta-analyses. (PDF).Spine J. 2015;15(6):1461-77. doi:10.1016/j.spinee.2013.08.049
Bonasia DE, Rosso F, Cottino U, Rossi R.Exercise-induced leg pain.Asia Pac J Sports Med Arthrosc Rehabil Technol. 2015;2(3):73-84. doi:10.1016/j.asmart.2015.03.003
Lewis RA, Williams NH, Sutton AJ, et al.Comparative clinical effectiveness of management strategies for sciatica: systematic review and network meta-analyses. (PDF).Spine J. 2015;15(6):1461-77. doi:10.1016/j.spinee.2013.08.049
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