Relieves sciatic pain with these effective exercises to lead a healthier and painless life.

Relieve sciatic pain with these effective exercises to lead a healthier, pain-free life.

The sciatica is a painful condition that occurs when the sciatic nerve, which goes from the lower back to the legs, is compressed or irritated. Common sciatica symptoms include pain, numbness, tingling and weakness in the lower back and legs. Although medication and physiotherapy are usually recommended to treat sciatica, some exercises can also relieve it and help improve mobility.

  1. Stretch of the hamstrings: This exercise focuses on the tense muscles of the back of the thigh that can contribute to the sciatic pain. Start lying on my back with both legs extended. Slowly lifts a leg and gently pulls it with the chest with a towel or a belt until you notice that the hamstrings are stretched. Keep this position for 30 seconds and repeat with the other leg. Try to perform this stretch 2-3 times with each leg.
  2. Child’s posture: This yoga posture is known for its ability to relieve tension in the lower back and stretch the muscles along the spine. Start kneeling on the floor with your feet fingers and your knees separated at hips. Slowly down the hips towards the heels and extend the arms forward, resting the forehead on the ground. Keep this posture between 30 seconds and a minute, breathing deeply and concentrating on relaxing the lower back.


When performing exercises to relieve sciatica, it is important to listen to the body and not force yourself to the point of feeling pain. If any exercise causes discomfort or worsens your symptoms, stop immediately and consult a healthcare professional. Remember to heat before starting these exercises and always maintain the proper shape to avoid injuries. The regular practice of these exercises, combined with other recommended treatments, can help relieve sciatic pain and improve their quality of life. So, try them and experience the benefits for yourself!

Exercises to Relieve Sciatica

When it comes to controlling sciatica, it is important to remember that not all exercises are suitable for everyone. Therefore, it is advisable to consult a health or physiotherapist professional before starting any exercise regime. They can provide an accurate diagnosis, evaluate the severity of their condition and recommend adequate exercises adapted to their specific needs. In general, the sciatica exercises focus on stretching and strengthening the muscles that support the lumbar area, hips and legs, while improving flexibility and favoring adequate alignment.

Responsibility exemption clause: The following exercises have only informative purposes and should not replace professional medical advice. It is essential to consult a health or physiotherapist professional to obtain an accurate diagnosis and a customary exercise program.

Exercises to Relieve Sciatica:

  1. Piriform stretching: This stretch is directed to the piriform muscle, which can tense and compress the sciatic nerve. Start sitting in a chair with your feet resting on the floor. Cross the affected leg on the opposite knee, resting the ankle on the thigh. Gently lean forward keeping your back straight, and feel a stretch on the buttocks. Keep the position for 30 seconds and repeat with the other side.
  2. Stretching of hamstrings: tense hamstrings can contribute to the compression of the sciatic nerve. Tasted mouth with both extended legs. Fold a knee and wear the foot to the buttocks. Use a towel or strap to gently bring the leg to the chest, feeling a stretch on the back of the thigh. Hold 30 seconds and repeat with the other leg.

In addition, strengthening exercises aimed at central muscles, such as abdominals and backs, can help provide stability and support to the spine, reducing the risk of future episodes of sciatica. It is essential to perform these exercises with the appropriate shape and technique to avoid more injuries. Remember to listen to your body and suspend any exercise that causes pain or discomfort. Through a combination of specific exercises, adequate postures and continuous care, it can effectively control the symptoms of sciatica and improve their quality of life.

Understanding Sciatica Pain

To better understand sciatic pain, it is essential to know its possible causes. The most common cause of sciatica is an disc herniation, also known as disc herniation or disc rupture. This occurs when the soft and gelatinous center of a vertebral disc pushes through a crack in the hard outer layer, irritating the nearby nerve roots, including the sciatic nerve. Other causes of sciatic can be spinal stenosis, which is a narrowing of the spinal channel, and the degenerative discgene, which is the gradual breakage of spinal discs over time.

Key points:

  1. Cyatic pain is caused by compression or irritation of the sciatic nerve, which causes symptoms such as pain, numbness, tingling and weakness in the leg or foot.
  2. The most common cause of sciatica is an disc herniation, in which the internal center of a vertebral disk protrudes through a fissure, irritating the nearby nerve roots.
  3. Spinal stenosis and discgenerative discgene also contribute to the development of sciatica.

Benefits of Exercise for Sciatica

1. Drive relief: regular exercise can help relieve pain associated with sciatica. When done correctly, physical activity helps reduce inflammation, increase blood flow and release endorphins, which act as natural analgesics. By focusing on the affected muscles and improving their strength and flexibility, the exercise favors the correct alignment of the spine, relieving the pressure on the sciatic nerve.

  • Low impact exercises, such as walking, swimming and riding a bike, are especially beneficial for people with sciatica.
  • Stretching exercises aimed at hamstrings, pyramid and lumbar can help relieve tension and reduce pain.
  • Trunk strengthening exercises, such as plates and bird dogs, can improve posture and stability and reduce spine voltage.
  • It is important to start with soft exercises and gradually increase the intensity as it is tolerated to avoid exacerbating pain.

2. Improvement of function and mobility: Regular exercise practice for sciatica can improve function and mobility in general. By strengthening the central, back and leg muscles, people may experience greater stability and better support for the spine. The incorporation of exercises aimed at balance, coordination and flexibility can also improve movement and reduce the risk of injuring again.

  1. Exercises focused on improving balance, such as Yoga and Tai Chi, can help prevent falls and injuries.
  2. Aerobic exercises, such as swimming or using an elliptical machine, favor cardiovascular health and improve general resistance.
  3. Using heat or cold therapy before or after exercise can help reduce pain and inflammation.

By incorporating a variety of exercises and techniques into a well-rounded routine, people with sciatica can experience significant improvements in their pain levels, function, and overall quality of life.

Stretching Exercises for Sciatica Relief

Stretching exercises are an important component of sciatica treatment, as they help improve flexibility, reduce muscle tension, and increase blood flow to the affected area. It is essential to perform these exercises correctly and consistently to maximize their benefits. Here are some effective stretching exercises that can help relieve sciatica:

  1. Hamstring stretch: This exercise targets the muscles at the back of the thigh. Start by lying on your back with both legs extended. Bend one knee and slowly bring it toward your chest. Grab the back of your thigh with both hands and gently pull your leg toward you until you feel a stretch in your hamstrings. Hold for 30 seconds and then switch legs.
  2. Piriformis stretch: The piriformis muscle is located in the buttocks and can compress the sciatic nerve when it becomes tight or inflamed. To stretch the piriformis muscle, sit on the edge of a chair with one ankle crossed over the opposite knee. Lean forward, keeping your back straight, until you feel a stretch in your buttocks. Hold the position for 30 seconds and then switch sides.

Note: It is important to perform these exercises gently and gradually increase the intensity of the stretch as tolerated. It is normal to feel some discomfort during stretching, but if you experience sharp or worsening pain, stop immediately and consult a healthcare professional.

Stretching exercises are just one part of a comprehensive approach to sciatica treatment. It is important to combine these exercises with other treatments such as medication, physical therapy and lifestyle modifications to obtain the best results. Be sure to consult a healthcare professional before starting any new exercise regimen to ensure it is safe and appropriate for your individual needs.

Strengthening Exercises for Relief from Sciatic Pain

Suffering sciatica can be a weakening experience, which causes pain, numbness and weakness along the sciatic nerve pathway. Although rest and medication can provide temporary relief, the incorporation of routine strengthening exercises can help relieve symptoms and prevent future reacudations. When focusing on the muscles that support the lower back and hips, these exercises can improve flexibility, increase stability and promote the general health of the spine.

1. Bridge exercise: This exercise is mainly directed to the muscles of the buttocks, which play a crucial role in the support of the lumbar area and the pelvis. Start lying down with the knees flexed and feet resting on the ground. Place your arms along the body and contract the central muscles. Slowly lift the hips of the ground, creating a straight line from the knees to the shoulders. Keep this position for a few seconds and lower your hips. Repeat this exercise for 10-15 repetitions.

  • Benefits: The exercise of the bridge helps strengthen the muscles of the buttocks, which stabilize the pelvis and reduce tension in the lower back.
  • IMPORTANT: Avoid arching the bottom of the back or lift your hips too much during this exercise. Keep a controlled and stable movement at all times.

2. Exercise of the bird dog: The exercise of the bird dog works the muscles of the trunk and back, helping to improve stability and coordination. Place on all fours, with your hands just below the shoulders and knees aligned with the hips. Contract the abdominal muscles and extend the right arm forward while simultaneously extends the left leg back. Keep the spine in a neutral position, avoiding any sagging or arcification. Keep this position for a few seconds and return to the initial position. Repeat on the opposite side. Make between 10 and 12 repetitions on each side.

  1. Benefits: The exercise of the bird dog strengthens the central and back muscles, improving the general stability of the spine and reducing the tension on the sciatic nerve.
  2. Important: Maintain a constant and controlled movement throughout the exercise, avoiding shaking or abrupt torsions of the column.
Exercise Target muscles Benefits
Bridge Buttock muscles Stabilize the pelvis and reduce tension in the lumbar zone
Bird dog Central and back muscles Improves the stability of the spine and reduces tension on the sciatic nerve

“Incorporating strengthening exercises to your routine can help relieve symptoms and prevent future sciatic outbreaks.”

Yoga Poses for Sciatica Relief

1. Posture of the dog looking down (Adho Mukha Svanasana)

The posture of the dog face down is well known for its ability to stretch and strengthen the entire body, including the lumbar area and legs. This posture helps relieve sciatic nerve tension, reducing pain and improving flexibility.

  • To perform this position
    1. Place yourself on all fours, with the hands separated at the height of the shoulders and knees below the hips.
    2. Press with your hands, lift your knees from the ground and raise your hips to the roof.
    3. He extends the column and stretches the legs to the fullest, pressing the heels to the ground.
    4. Keep the position for 5-10 breaths and then lower your knees to the initial position.

2. Paloma Posture (Eka Pada Rajakapotasana)

The posture of the dove is a deep stretch that opens the hip and acts on the piriform muscle, which can be a common source of sciatic pain. This posture helps release the tension of the hips and the lower back, relieving the discomfort caused by sciatica.

To practice the Paloma Posture

  • Start in arms flexion position and wear the right knee forward in your hands.
  • Slide the left leg back, keeping your hips at right angles with the front of the mat.
  • Lower the torso on the right leg and relax the body in the posture.
  • Keep the posture for 5-10 breaths, then change side and repeat.

3. Posture of the cat and the cow (Marjorasana/Bitilasana)

The posture of the cow and the cat is a soft exercise of stretching of the spine that helps relieve pain and tension in the lower back. Increases the flexibility of the spine and favors a correct alignment, relieving the symptoms of sciatica.

  1. To perform the posture of the cow and the cat
    • Stop on all fours, with hands under the shoulders and knees under the hips.
    • Inhale, archeate your back, lift your chest and look up to make the cow’s posture.
    • Exhale, round the column, put the coxis and drop your head for the cat’s posture.
    • Repeat the Gato-Vaca movement for several rounds, synchronizing breathing with the movement.
Yoga posture Description
Boca dog posture (Adho Mukha Svanasana) A stretch of the entire body that relieves the tension of the cychastic nerve and improves flexibility.
Paloma Posture (Eka Pada Rajakotasana) A deep stretch that opens the hip and acts on the pyriform muscle, relieving the sciatic pain.
Posture of the cow and the cat (Marjorasana/Bitilasana) Soft stretching exercise of the spine that favors the correct alignment and relieves pain and tension in the lower back.

Aerobic Exercises for Relief of Sciatica

1. Walk: Walking is a low impact aerobic exercise that can be easily incorporated into your daily routine. It helps strengthen leg muscles, improves circulation and reduces pain associated with sciatica. To maximize its benefits, start with short walks and gradually increase the duration and intensity over time. Remember to maintain a correct posture and wear comfortable footwear to provide proper support.

“Walking is a simple but effective aerobic exercise that can provide relief of sciatic symptoms by increasing blood flow and reducing inflammation.”

2. Swimming: Swimming is a great exercise option for people with sciatica, since it is soft for joints and provides ful l-body training. Water float helps reduce pressure on the spine, allowing a greater breadth of movement and decreases pain. Practicing aquatic swimming or aerobics for at least 30 minutes a day can help improve flexibility, strengthen muscles and relieve sciatic symptoms.

3. Cycling: cycling, either outdoors or on a static bicycle, is another effective aerobic exercise to relieve sciatica. It helps strengthen the muscles of the lower back and legs, while minimizing the impact on the joints. Start with short cycling sessions and gradually increase the duration and intensity as pain is allowed. Maintaining the proper shape and using an appropriate bicycle armchair are important considerations to avoid further aggravating the sciatic nerve.

Aerobic exercises to relieve sciatica
Exercise Description
Walk Under impact exercise that strengthens leg muscles and improves circulation.
Swim Soft exercise for the entire body that reduces pressure on the spine and improves flexibility.
Cycling Strengthens the muscles at the bottom of the back and legs while minimizing the impact on the joints.

Tips and Precautions for Exercising with Sciatica

  1. Consult a healthcare professional: before starting any regime of exercises for sciatica, it is essential to consult with a qualified health professional, such as a physiotherapist or a doctor. They can evaluate their status and provide specific guidance adapted to their needs.
  2. Start with soft stretching: your exercise routine begins with soft stretching aimed at the muscles and structures that surround the sciatic nerve. Pay attention to any warning sign for pain increase or discomfort and adjust the intensity or amplitude of movement accordingly.
  3. Incorporate low impact aerobic exercises: perform lo w-impact aerobic exercises, such as walking or swimming, can help improve general cardiovascular health and relieve sciatic nerve pain. These activities are soft for the back and can be easily modified to avoid exacerbating the symptoms of sciatica.

IMPORTANT: It is essential to listen to the body and not force intense pain or discomfort during exercise. If an exercise worsens the symptoms or causes acute and sharp pain, it is best to interrupt it immediately and consult a healthcare professional.

Table 1 summarizes some recommended exercises to relieve sciatica:

Exercise Description
Piriform stretching Exercise aimed at piriforma muscle, which often contributes to the pinching of the sciatic nerve. Sit on the floor with one leg crossed on the other, tilted gently forward and keep the position for 30 seconds on each side.
Stretching of Ischiotibians Stretching aimed at the hamstring muscles, located on the back of the thigh. Sit on the edge of a chair with one leg stretched forward, lean forward from the hips and endure 30 seconds. Repeat with the other leg.
Bridge exercise Tashed mouth with your knees flexed and feet resting on the ground. Slowly lift the buttocks of the ground, making the muscles of the buttocks work, and keep them like a few seconds before going down again. This exercise helps strengthen the central muscles and buttocks.

Remember to perform these exercises correctly and start at a level that is comfortable. Gradually increase the intensity and duration as your tolerance improves. If the symptoms persist or get worse, it is important to consult the doctor.

When to Seek Medical Help for Sciatica

If you experience persistent and intense sciatic pain that interferes with your daily activities and does not improve with sel f-care measures, it is crucial to consult a healthcare professional. In addition, it is recommended to seek medical help if you experience any of the following symptoms:

  1. Loss of sphincter control: if you have difficulty controlling the bladder or intestinal movements or experiences a loss of sensitivity in the genital area, you can indicate a more serious condition that requires immediate medical attention.
  2. Progressive weakness in the legs: If you notice a gradual or sudden weakness on your legs, to the point that it is difficult for you to walk or stand up, it could be a sign of nervous damage that requires medical intervention.
  3. Persistent pain and numbness: If sciatic pain persists for more than six weeks and is accompanied by persistent numbness or a stinging sensation in the affected leg, it is advisable to consult a doctor.

Remember that it is always best to err on the side of caution when dealing with persistent or severe sciatic pain. Consulting a healthcare professional can help rule out underlying conditions and offer appropriate treatment options. Do not delay seeking medical help if you experience loss of sphincter control, progressive leg weakness, or persistent pain and numbness.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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