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Best exercises for sciatica

Medically reviewed by Gregory Minnis, DPT,
Physical Therapy — Written by Jon Johnson on July
29, 2021

Exercises for sciatica How exercise helps

About sciatica Causes Prevention
Other treatments Summary

People with sciatica may find that certain

exercises and stretches help bring relief
from pain and tightness in the sciatic
nerve and the surrounding area.
Although sciatica generally resolves in
time, these exercises may speed the
healing process.

Radiating pain from sciatica can be especially

difficult to manage, and it can sometimes be
debilitating. Unlike other forms of pain, sciatica may
not get better from resting.

This article suggests various exercises that people

can perform to try to ease sciatica and explains why
they work. It also looks at the causes and symptoms
of sciatica, possible preventive measures, and other
treatment options.
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Seven exercises and stretches

Elisaveta Ivanova/Getty Images

Most cases of sciatica get better in about 4–6

weeks !. However, some exercises and stretches
may help the healing process while also relieving
pain.

The movements below should function to increase

strength and flexibility in the gluteus, piriformis,
hamstring, and lower back muscles.

A person is likely to get the best results from

performing these movements regularly. However,
not everyone will necessarily find all of the
exercises helpful because different causes of
sciatica affect the sciatic nerve differently.

It is important to note that while exercises should

cause a stretch and tension in the area, they should
not worsen pain or cause new pain.

Gifs by Active Body.

Creative Mind.

Knee to chest

This movement involves the following steps:

Lie on the back with the legs bent so that the

knees point upward and the feet are flat on
the floor.

Bring one knee to the chest, leaving the other

foot resting on the floor.

Hold the knee to the chest for up to 30

seconds or however long is comfortable.

Slowly release the leg and repeat the process

with the other leg.

Aim for 3 repetitions on each leg. As a variant to this

stretch, bring both legs to the chest and hold them
for 30 seconds.

Gifs by Active Body.

Creative Mind.

Glute bridges

People can perform glute bridges by following

these steps:

Lie on the back with the legs bent so that the

knees point upward and the feet are flat on
the floor about shoulder-width apart.

Push into the heels and lift the hips until the
body forms a straight line from the knees to
the shoulders.

Hold the position for several seconds,

depending on comfort level, and then gently
return the hips to the floor.

Aim for 8–10 repetitions at first, moving up to

multiple sets when it is comfortable to do so.

Sitting Pigeon Pose

People who practice yoga

may already be familiar with
this movement:

Sit on the floor and

stretch the legs out
straight with the feet Gifs by James Farrell.
together.

Bend the right leg and put the right ankle

across the left knee.

Lean forward at the hips, allowing the upper

body to come down gently toward the thigh.

Alternatively, if it is possible without

discomfort, bend the left leg in, placing the
hands behind the thigh, to increase the
stretch.

Hold the stretch for 10–20 seconds,

depending on comfort level.

Slowly release the hold and repeat the stretch

on the other side.

Gifs by Active Body.

Creative Mind.

Sitting trunk stretch

People can also try the following to stretch their

trunk:

Sit on the ground and extend the legs straight

out, flexing the toes upward.

Bend the right knee, lift the foot, and place it

on the outside of the left leg by the knee.

Put the left elbow on the outside of the right

knee and push into it gently, twisting toward
the right side of the body.

Hold for 20–30 seconds and then release and

switch sides.

Repeat this 2–3 times on each side.

Child’s Pose

This pose, which is also

popular in yoga, involves the
following steps:

Start in a kneeling
position, lowering the
buttock onto the heels. Gifs by Active Body.
Creative Mind.
Separate the knees
about as far apart as
the hips and lie the torso down between the
thighs.

Extend the arms in a relaxed position on the

floor in front of the head.

Breathe into the position to relax. Do not force

the buttocks onto the heels, but allow them to
rest in the position so that it creates a gentle
stretch.

Hold the position for up to 30 seconds if possible

before gently releasing it.

Standing hamstring stretch

A person will need something low and steady to

place their foot on for this stretch:

Stand upright and rest

one foot on something
higher than the other
foot but still below hip
level, such as a stool or
stair step.

Flex the foot so that the Gifs by James Farrell.

toes point upward with

the leg straight.

Bend forward slightly at the hips, moving the

torso down toward the leg to engage the
hamstring. Keep the back straight.

Bend down as far as is possible without

causing discomfort, but do not overstretch.

Hold the position for up to 30 seconds or

however long is comfortable.

Gently release and repeat with the other leg.

Aim for 2–3 repetitions on each leg.

Pelvic tilts

This exercise works by strengthening the lower

back, glutes, and lower abdominal muscles:

Lie on the back with the legs bent and the

arms at the sides.

Tighten the stomach muscles and press the

back into the floor.

Tilt the hips and pelvis slightly upward and

hold the position, focusing on the breath for a
few seconds.

Release the position and relax.

Aim for about 10 repetitions to start, and then build

up this number over time, if possible.

How do exercises help with

sciatica?
According to the BMJ, healthcare professionals
should see exercise as the main component of
noninvasive treatment.

The reason for this is that, unlike some other forms

of injury, sciatica pain may improve with training
rather than rest. Additionally, continuing the
exercises after the pain goes away may help
prevent it from returning.

Factors contributing to the easing of sciatica

symptoms may include the following:

Improved muscle strength

Exercises engage and strengthen the muscles in

the affected area, and stronger muscles may take
some weight off the surrounding tissues. According
to research in the Journal of Exercise Rehabilitation
!
, targeted exercises help stabilize the back and
promote flexibility in its movements. In this way,
they may help relieve pressure on the disks near
the sciatic nerve.

Improved blood flow

Exercise improves blood flow to the muscles and

nerves in the area. Improved blood flow helps move
fresh blood and nutrients to the area while
promoting the transportation of toxins and
inflammation away from the area.

Improved soft tissue health

Regular mobilization exercises for sciatica may help

heal the soft tissues in the disks and keep them
healthy. Research suggests that the spinal disks
may have a more healthy exchange of nutrients and
liquid during exercise. As a result, prolonged disuse
and reduced physical activity may be harmful to the
disks.

Improved nerve health

A 2016 study found that targeted exercises for

sciatica helped improve markers of nerve health by
stimulating the nervous system to increase flexibility
in the nerve and reduce stiffness and sensitivity.
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What is sciatica?
Sciatica refers to a type of nerve pain along the
sciatic nerve. The sciatic nerve is the widest,
longest nerve in the body, and it runs from the
lower back through the hips before branching down
each leg. The nerve can be up to 2 centimeters ! in
diameter in some areas.

Sciatica generally affects one leg and the same side

of the body because of where the nerve pinch
occurs. The symptoms include a radiating pain that
may cause a tingling or numbness in the area,
including near the butt, the back of the leg, or the
feet and toes.

The affected area may also feel weaker than usual.

In some cases, a person may also experience back
pain, though this may feel secondary to the more
intense pain in the sciatic nerve.

Learn more about sciatica here.

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What causes sciatica?

Sciatica pain occurs when the sciatic nerve
becomes irritated and inflamed. However, in many
cases of sciatica, it can be difficult to diagnose any
single obvious cause.

Pain may occur when a disk slips or herniates and

puts pressure on the sciatic nerve. Disks are areas
of cartilage that cushion the vertebrae in the spine
and help with spine flexibility.

Other causes of sciatica include:

infections that spread to the spine

injuries to the spine

tumors in the spine

spinal stenosis, which is a narrowing of the

spinal cord

spondylolisthesis, a condition causing the disk

itself to slip over a vertebra

cauda equina syndrome, which affects the

nerves in the lower part of the spinal cord

How can people prevent sciatica?

Some basic preventive measures may help reduce
the risk of sciatica or prevent damage to the back,
which could cause the pain.

Basic prevention tips include:

using proper techniques to lift heavy items

engaging in regular exercise to strengthen the

muscles

avoiding prolonged periods of sitting or

standing

avoiding activities that may trigger pain, such

as bending and twisting, before warming up

spending time warming up the muscles before

using them
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Are there any other treatments?

Other treatment options for sciatica include
medications to control inflammation and home
remedies.

Medical therapies

Drugs that doctors may recommend or prescribe to

help ease sciatica include:

nonsteroidal anti-inflammatory drugs

muscle relaxants

anticonvulsants

corticosteroid injections

Home remedies

Home remedies for sciatica pain include:

using hot or cold packs to reduce

inflammation and make the person
comfortable

engaging in regular low intensity exercises,

such as gentle walking and swimming

performing core strength exercises

practicing good posture while sitting and

standing

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Summary
Sciatica occurs when the sciatic nerve becomes
compressed or irritated, sometimes due to a slipped
disk in the spine. Strengthening the muscles and
increasing flexibility in the area may speed recovery
and prevent further injury.

A person can discuss treatment options, including

the most effective exercises, with their doctor and
physical therapist to create a treatment plan that
suits them.

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Last medically reviewed on July 29, 2021

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