Learn which movements can help or make sciatica worse
Sciatica is a painful condition that may be relieved by specific stretches and exercises that target the lower back and lumbar spine. Doing so can reduce pain in the back, hip, and outer leg caused by compression of the sciatic nerve. This includes sciatic pain commonly experienced by older adults, people with pregnancy, or those with obesity. Total Physio
With that said, some exercises can help, and those that can make sciatica symptoms worse. Squatting, twisting, high-impact activities like running, and specific core exercises should be avoided if you have sciatica.
This article will help you understand the causes of sciatica and some sciatica stretches and exercises that are safe and effective. It will also list some exercises to avoid while recovering from a condition that may affect up to 40% of people at some point in their life.
Illustration by Ellen Lindner for Verywell Health
Sciatica occurs when there is compression along the sciatic nerve, resulting 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 a slipped disc, bone spurs, piriformis syndrome, or a lower back injury.
The sciatic nerve is the longest nerve in the body. It runs from the lumbar spine of the lower back and branches off in the lower leg and to the foot. When it is compressed, irritated, or inflamed, it can cause symptoms like:
The modifiable and non-modifiable risk factors for sciatica include:
Sciatica is treated with physical therapy, over-the-counter anti-inflammatory medications, and cortisone injections. In some cases, surgery is needed.
Physical therapy or physiotherapy involves different modalities to treat the root cause of sciatica and relieve symptoms. Treatments may include:
This video has been medically reviewed by Cara Beth Lee, MD.
People with sciatica generally benefit from exercise but need to take care not to overdo it. Keeping active can relieve inflammation, 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 the sciatic nerve and should be avoided.
Exactly how much exercise and the right exercises for you 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.
Some activities and movements can put pressure on the lower back, hips, and/or thighs and make sciatica worse.
As a general rule, you should avoid squatting, twisting, running, jumping, or any high-impact activity if you have sciatica. 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:
Gentle exercises that can further help ease sciatica pain. These same exercises can be used to help prevent sciatica in the future by keeping your lower back strong and flexible. Exercises for sciatica are really no different than for any other training program. It should involve both aerobic activities to improve endurance and strength training to activate core muscles that provide lower back stability.
Low-impact aerobic activity increases circulation and helps to loosen stiff muscles. Start by warming up with 10 to 15 minutes of low-impact aerobic activity, such as:
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.
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 with aerobics, move on to exercises that strengthen core muscles. All of the recommended exercises are done on the floor.
The pelvic tilt is 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:
The bridge requires 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.
The modified plank is a holding exercise that strengthens the abdominal muscles and, in turn, the back, obliques, and pelvic 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 your physical therapist or other healthcare provider, because how often you do the exercises will depend on your symptoms and diagnosis.
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.
Some of the commonly recommended stretches include the following. They all are done on the floor, lying on your back. The only equipment you would need is a belt.
The single knee-to-chest stretch is 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:
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:
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:
The supine hamstring stretch activates the lower back and hamstring muscles with the aid of a belt.
To do the supine hamstring stretch:
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 as nerve 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.
The cobra pose from yoga practice stretches the back by arching it. A modified version may be the better option for people with sciatica or other conditions causing back pain. You can:
Hold the cobra pose for several breaths and return to the starting position, repeating the steps for the exercise 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.
Yoga stretches are recommended by some professionals for treating sciatica but talk to your provider about your specific condition.
If you are experiencing symptoms of sciatica for the first time, see your healthcare provider for an evaluation and referral to physical 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.
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.
The most important thing to remember about exercise and sciatica is not to 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. They may refer you to a physical therapist who can design an exercise program that's best for you.
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By Anne Asher, CPT Anne Asher, ACE-certified personal trainer, health coach, and orthopedic exercise specialist, is a back and neck pain expert.
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