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Finding Relief: 5 Exercises to Manage Sciatica Pain

Sciatica, a condition characterised by pain radiating along the sciatic nerve, is a common affliction that can significantly impact daily life. The sciatic nerve runs from the lower back down through the buttocks and into the legs. When compressed or irritated, it can lead to pain, tingling, and numbness. While seeking professional advice is crucial for managing sciatica, incorporating specific exercises into your routine can offer relief and contribute to long-term recovery. In this blog post, we'll explore sciatica, its causes, and introduce five exercises designed to help manage its symptoms.


(Image from Southern California Hip Institute)

Understanding Sciatica


Sciatica pain typically stems from compression or irritation of the sciatic nerve. Common causes include:

  1. Herniated Disc: When the gel-like centre of a spinal disc leaks out and irritates the nearby nerve roots.

  2. Spinal Stenosis: Narrowing of the spinal canal, often due to aging, leading to compression of the nerves.

  3. Piriformis Syndrome: Irritation of the piriformis muscle, located in the buttocks, which can compress the sciatic nerve.

  4. Degenerative Disc Disease: Wear and tear on the spinal discs over time, leading to pain and nerve compression.


Exercise as a Management Strategy


Exercise is a vital component of managing sciatica pain. It can help alleviate discomfort, improve flexibility, and strengthen the supporting muscles. However, it's crucial to consult with a healthcare professional before starting any exercise program, especially if you're experiencing severe or persistent pain.


5 Exercises to Manage Sciatica Pain


Pelvic Tilts:

  • 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 a few seconds, then release.

  • Repeat 10-15 times.

Cat-Cow Stretch:

  • Begin on your hands and knees in a table top position.

  • Arch your back upward (like a cat), tucking your chin to your chest.

  • Then, drop your belly down and lift your head and tailbone (like a cow).

  • Repeat this gentle flowing motion for 10-15 cycles.

Child's Pose:

  • Start on your hands and knees in a table top position.

  • Sit back onto your heels while extending your arms forward.

  • Hold for 20-30 seconds, focusing on deep breathing.

Seated Piriformis Stretch:

  • Sit on the floor with one leg extended straight and the other leg crossed over, placing the foot flat on the floor.

  • Hug your raised knee with the opposite arm and twist your torso gently.

  • Hold for 20-30 seconds, then switch sides.

Sciatic Nerve Stretch:

  • Sit on the edge of a chair with your feet flat on the ground.

  • Straighten one leg, flexing the foot, and gently hinge forward from your hips.

  • Hold for a few seconds, feeling a stretch along the back of the extended leg.

  • Repeat on both sides for 10-15 repetitions.


Additional Tips for Managing Sciatica


  1. Maintain Good Posture:

  • Practice good posture to reduce stress on the lower back and sciatic nerve.

  1. Use Ice and Heat:

  • Apply ice packs or warm compresses to the affected area for 15-20 minutes to reduce inflammation.

  1. Stay Active:

  • Engage in low-impact activities like walking or swimming to promote circulation and flexibility.

  1. Avoid Prolonged Sitting:

  • Take breaks and stand or stretch regularly if you have a sedentary lifestyle.

  1. Consider Physical Therapy:

  • A physical therapist can provide targeted exercises and techniques tailored to your specific condition.


Managing sciatica pain requires a multifaceted approach, and exercise is a key element in this strategy. The exercises mentioned here are designed to alleviate discomfort, improve flexibility, and strengthen the muscles that support the spine. However, individual responses to exercises can vary, so it's essential to listen to your body and consult with healthcare professionals for personalised advice. With a consistent and tailored approach, you can take significant strides towards managing sciatica pain and improving your overall quality of life.


If you think you have sciatica and would like advice and treatment bespoke to you, you can book an Initial Physiotherapy Appointment online via our website or call 0117 329 2090.

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