How to help Sciatica


Some exercises to help you deal with sciatica. Sciatic pain is the pain caused in the sciatic nerve in your body. The term sciatica refers to the pain that originates from the lower back and then travels through the buttock in the large nerve situated in each leg. Sciatica is not a medical problem itself but rather a symptom of underlying medical condition. Sciatica has some particular symptoms which can be observed if one thinks he or she is suffering from this problem, like constant pain in one side of the buttock or leg, leg pain which is tingling and searing, there is an increase in the pain when you sit down and weakness, numbness and difficulty in walking and standing up. There are exercises recommended in sciatica which will help you if you are suffering from this problem.

There are two major purposes of such exercises and are listed below:

  • Reduction in pain in the main sciatic nerve
  • Prevention from future pain in the affected area

Your physiotherapist will help you, guide you and formulate a proper plan in order to relieve you of the pain that you are feeling. You need to consult your therapist and doctor before undergoing any exercise or physical activity program. There are many different features of a typical exercise program to counter sciatic pain and such features include core muscle strength, hamstring stretching, aerobic exercises etc. This article provides some detail and information regarding the exercises which you can perform if you are suffering from sciatic pain. These exercises are designed by professionals and are meant to help you deal with your sciatic pain. However, it is not recommended to undergo any exercise before consulting your physiotherapist or doctor.

Exercise Provides Sciatica Pain Relief

While it may seem counterintuitive, exercise is usually better for relieving sciatic pain than bed rest. Patients may rest for a day or two after their sciatic pain flares up, but after that time period, inactivity will usually make the pain worse.

Typical features of any sciatica exercise program include:

  • Core muscle strength. Many sciatica exercises serve to strengthen the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible. When patients engage in a regular program of gentle strengthening and stretching exercises, they can recover more quickly from a flare up of sciatica and are less likely to experience future episodes of pain.
  • Hamstring & glut stretching. Regardless of the diagnosis, most types of sciatica will benefit from a regular routine of upper hamstring stretching. The hamstrings are muscles located in the back of the thigh. Overly tight hamstrings increase the stress on the low back and often aggravate or even cause some of the conditions that result in sciatica. I recommend upper hamstring stretching and glut stretching initially
  • Gentle aerobic exercises. In addition to specific sciatica exercises, aerobic conditioning may also be encouraged for general body fitness. Walking is an excellent form of exercise for the low back because it is relatively low impact but can provide all the benefits of an aerobic workout. If possible, it is best to gradually progress to doing up to three miles of exercise walking at a brisk pace each day