The Best Exercises to Relieve Sciatic Nerve Pain


e careful when performing the exercises so as not to worsen the condition. Walking is an activity that does not require previous training and is very beneficial for relieving sciatic pain.

The sciatic nerve is a large nerve that extends from the lower back to the leg. Sciatica is a condition that affects the sciatic nerve and causes severe pain in the back and legs. This problem occurs when the sciatic nerve is pinched or irritated by an understanding of the disks. Sciatica alone is not considered to be a disease, but it is a clear symptom of problems such as disc herniation or spinal stenosis.

Sciatic nerve pain is very uncomfortable and can prevent the person from performing their daily activities for a time that can last up to 8 weeks. However, if during this period some care and exercise are taken into account, this pain may subside and disappear altogether in less time.

Exercises that can be performed at home to relieve sciatic nerve pain

Although often patients with sciatic nerve pain can rest for a day or two, the best way to combat sciatic nerve pain is a good routine of exercises and movements that work the affected area to improve the problem day by day. Although rest may momentarily decrease the condition, the fact is that prolonging inactivity for a long time may worsen this condition. For this reason, it is very important to do exercises and work areas that can help strengthen the back and spinal discs.

sciatic nerve painWhen you go to the doctor, you will most likely send us a physical therapist, depending on the severity of the problem. However, at home, we can also do some exercises that can be key to lessen and end this problem. That exercise plan should have:

Muscle Strength Exercises

Exercises that help strengthen the muscles of the abdominals and back provide more back support and improve the condition of sciatica. Ideally, the patient undergoes a gentle strengthening routine and stretching exercises to quickly recover from sciatic nerve pain.

Exercises according to diagnosis

When you go to the specialist, they will have an exercise plan that will adapt to the underlying cause of the patient’s sciatic pain, such as a lumbar disc herniation or spinal stenosis. In this sense, it is important to have the diagnosis, since improper exercise can worsen sciatic pain and prolong it.

Stretching exercises

A good routine to relieve sciatica pain, regardless of its cause, should include the following stretching exercises:

sciatic nerve painStretching of the piriformis muscle.

  • Low back stretches.
  • Hamstring Stretching.
  • Exercises for Sciatica

As we mentioned above, the ideal is to perform an exercise routine based on the type of causes sciatic nerve pain. With this in mind, the recommended exercises are as follows:

Sciatica derived from disc herniation:

  • Extension exercises.
  • Back bending exercises.
  • Exercises of superior extension of the back.
  • Curl ups or abdominal flexions, intended to strengthen the abdominal muscles.

Sciatica of spinal stenosis:

Exercises of dorsal flexion.
Supine gait.
Curl-ups or abs.

Sciatica due to degenerative disc problems:

  • Supine gait.
  • Bridge exercises (bridging).

Low-impact aerobic exercise


In addition to taking specific exercises to relieve sciatica according to its cause, we must also include a little aerobic exercise, which will help reduce this problem and contribute to the health of the body in general. One of the best exercises for the lower back is walking. Practising this exercise for about 30 minutes can bring all the benefits of an aerobic workout. As the sciatic nerve condition improves, you can increase aerobic activity with cycling, jogging or a faster walk.

sciatic nerve pain walkTo take into account

  • It is very important to do sciatica exercises correctly, otherwise, they may be ineffective and may even aggravate the problem. At a general level, it is recommended to learn these exercises under the supervision of a trained health professional, such as a physiotherapist, chiropractor or physiatrist.
  • Maintain proper posture when walking and sitting.
  • Avoid excessive consumption of calories, since excess weight can aggravate this condition.

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