Movement
Find Relief from Sciatica: Expert-Approved Exercises to Ease Back Pain

Sciatica, with its all-too-familiar pain and numbness, affects about 40 percent of people in the U.S. at some point in their lives, as per the Cleveland Clinic. This nerve irritation can lead to a tingling and burning sensation that travels down the back, buttocks, and legs. Fortunately, certain stretches and exercises can help alleviate these symptoms before they worsen. Below are some of the best exercises recommended by fitness experts to relieve sciatica-related back pain.
Elephant Walk
To start, find a bench or plyo box. Place both hands on the surface, keeping your lower back flat and knees slightly bent. Drive one knee back at a time until straight, feeling a stretch in the back of the leg and knee. Hold for five to 10 seconds, then alternate sides, performing 10 to 20 reps per side.
“This is a great stretch for the lower back and hamstring, while also incorporating nerve flossing of the sciatic nerve,” says Jacob Lesher, chiropractor at LifeClinic. He adds, “This is an excellent exercise to do during the warmup for your workouts.”
Posterior Pelvic Tilt
Pelvic exercises can be particularly beneficial for sciatica. Devin Trachman, a physical therapist, recommends the posterior pelvic tilt. Begin by taking a deep “belly breath” in, then exhale. As you exhale, gently draw the front of your hip bones toward each other and pull your belly button toward the ground.
“This exercise helps strengthen the pelvic floor muscles, which are a part of your core muscles,” Trachman explains. Perform 10 to 15 repetitions, holding each for three to five seconds.
Heel Press with Leg Raise
For a simple, equipment-free exercise, lie flat on your back and lightly press both heels into the floor while tightening your core. Keep one side pressed while raising the other leg up to 70 to 90 degrees. Hold for three to five seconds, then lower and switch sides.
“This is a great exercise for both strengthening and stretching the common imbalances present in the hip,” Lesher notes. For those with lower back pain, keep the non-working leg bent.
Basic Yoga Pose for Spinal Mobility
Spinal compression is a common cause of sciatica, but a basic yoga pose can help. Trachman states, “This exercise is excellent for spinal mobility. It can help decompress the lower back and relieve tightness.”
Begin on your hands and knees, arch your upper back, and bring your head to your chest. Then, arch your lower spine and raise your head. Repeat three sets of 10 reps.
Hip Mobility Stretch
According to Trachman, hip mobility is crucial for lower back and knee health. This stretch challenges hip range of motion in internal and external rotation.
Sit on the floor with knees bent wider than shoulder-width. Rotate one leg internally and the other externally until thighs are 90 degrees apart. Hold your torso upright and core tight, holding each stretch for five to 10 seconds.
Seated Sciatic Nerve Floss
This exercise targets sciatic nerve tension directly. Sit on a chair with your feet flat on the ground. Extend one leg, flexing your foot while looking up. Then, point your toes and look down. Repeat 10 times per leg.
This exercise is beneficial for those experiencing nerve tension and can be incorporated into daily routines to help manage sciatica symptoms.
Standing Hamstring Stretch
Stand with your feet hip-width apart. Extend one leg forward, resting your heel on the ground. Bend the opposite knee and lean forward, feeling a stretch in your hamstring. Hold for 15 to 30 seconds and switch legs.
This stretch helps relieve tension in the hamstrings, which can contribute to sciatica pain.
These exercises offer a range of benefits, from improving flexibility and mobility to strengthening muscles that support the lower back. By incorporating these into your routine, you may find relief from the discomfort of sciatica and support for your overall spinal health.
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