The best exercises for sciatica pain

exercises for sciatica pain

There are numerous sciatica exercises that you can do that will be really helpful to ease back pain. Sciatica can be a painful back and leg condition so when you are in severe pain, it is a good idea to keep exercises for sciatica pain as easy as possible. By practising just a few exercises daily can offer you as much, or possibly even more relief than a complex exercise routine.

Before you begin any exercise, it is essential to try to distinguish if you actually have sciatica which is distinctive from a lumbar disc issue, or “piriformis syndrome” (which is caused by contraction of a muscle in the lower back area). Try from a sitting position straightening your knee where it is painful with your leg parallel to the floor. If by doing this increases any of your pain, then you may have sciatica.


Stretch and stretch some more

Stretching exercises are essential in treating sciatica and there is a wide variety for you to try. Stretching exercises target muscles which are unfortunately causing the pain in your back – most often because they are tense, taught and tight. Exercises for sciatica pain make you more flexible as they help to strengthen and stretch out your back muscles. Stretching exercises help you to recover more speedily in the future if you suffer from future flare-ups of sciatica. Additionally, they have also been found to help prevent severe pain in future episodes of sciatica pain.


1. Extension exercises or press-ups

For moving the pain up from the leg to the lower back. This can be accomplished by practicing a backward bending position, where the lower back is gently extended by lying on the stomach. You then prop yourself up on your elbows, while the hips remain on the floor.

2. Curl-ups

These are abdominal muscle exercises for the strength of the upper abdominals. As you lie on your back with your knees bent, tilt the pelvis downwards flattening the back, then curl up to lift your head and shoulders from off the floor.

3. Water exercises

Stretching water exercises for sciatica pain are also first-class at strengthening your lower abdominal muscles. Simply walking in a swimming pool of waist-deep water can be of real help.


All of these positions put your lumbar spine into a fully extended position. This usually reduces your sciatica symptoms by squeezing back disc material forward away from the spinal nerve reducing any painful compression and inflammation. Stretching exercise positions should be maintained for several minutes every time with at least a couple of minutes’ break in between. To prevent you from getting tight, but still gives you time to achieve good results.


When your symptoms have subsided after exercise, it is exceedingly important to learn what sciatica exercises you can continue to prevent any of the symptoms from reoccurring in the future. Just because symptoms may go away for a time, it does not necessarily mean that your health is back to normal. Over time, if the issue is not managed correctly by exercises for sciatica pain, you may need to contact a home doctor in Malaga.

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