Studies estimate that sciatic pain affects up to 43% of the population. If you’re among the millions of Americans impacted by this common yet potentially debilitating condition, lifestyle changes and a targeted exercise program could help reduce your symptoms or eliminate them altogether. While one recent study reveals that up to 90% of patients experience partial or complete relief from sciatica symptoms with conservative care, those with persistent or worsening symptoms may require further evaluation or advanced interventions.
In this post, we’ve taken a closer look at some specific stretches, exercises, habits, and lifestyle changes that can alleviate sciatica, improve mobility, and contribute to a healthier spine overall. To receive an accurate diagnosis for the underlying cause of your sciatica symptoms and a personalized treatment plan tailored to your specific needs and mobility goals, schedule an initial consultation at the New Jersey Spine Institute today!
Understanding Sciatica
Sciatica is a set of symptoms like pain, tingling, or weakness down the leg—that often happens because of a pinched nerve in the lower back (called lumbar radiculopathy). But sciatica isn’t a diagnosis by itself—it’s a sign that something deeper is going on.
The sciatic nerve is the longest and thickest nerve in the human body. Composed of a bundle of nerves that come together after exiting the lower spine between lumbar and sacral vertebrae L4-S3, it runs through the hip, buttock, and down the upper leg, eventually splitting and branching into the lower leg and foot. There are two sciatic nerves, one on either side of the body. Together, they connect the lower extremities to the central nervous system and are responsible for the motor and sensory function of the legs.
Sciatica is commonly caused by a bulging or herniated intervertebral disc in the lower back, but can also be triggered by many other conditions or injuries that increase pressure on the sciatic nerve (or any of the nerves that bundle together to form it). These may include spinal stenosis, bone spurs, arthritis of the spine, Degenerative Disc Disease, pregnancy, spinal fractures, traumatic spine injuries, and more.
Sciatica Symptoms
Common sciatica symptoms include the following:
- Pain that affects the lower back and/or the hips/buttocks/legs/feet and may gradually worsen over time or with certain movements, such as bending forward at the hips
- Shooting, burning, or jolting pain in one hip, buttock, or leg (in some cases, pain may switch from one side to the other)
- Tingling, numbness, and/or muscle weakness in the lower back, hips, buttocks, legs, or feet
Sciatica Risk Factors
You may be at greater risk of developing sciatica if you:
- Are over the age of 65
- Are overweight or obese
- Are pregnant
- Spend prolonged periods sitting and/or live a sedentary lifestyle
- Work at a job or are involved in recreational activities that require heavy or repetitive lifting
- Lead a sedentary lifestyle
- Have poor posture
- Are a smoker
Prevention And Management
It may not always be possible to prevent sciatica from developing, but maintaining an active lifestyle, good posture, a strong core, and a flexible yet stable spine offer excellent starting points. Working with a knowledgeable healthcare provider is key to safely managing spine health, especially if there are existing conditions contributing to the sciatica.
Many of the stretches and exercises listed below, as well as the lifestyle shifts explored under the heading “Lifestyle Changes To Manage Sciatic Pain”, can contribute to optimal spine health and be proactively incorporated into your daily routine, even if you don’t currently suffer from sciatica. Book an appointment at the New Jersey Spine Institute to learn more about identifying sciatica early and explore proven treatment and management options based on your specific symptoms.
Exercises To Relieve Sciatic Nerve Pain
Low-impact cardio activities, gentle stretches, and targeted exercises that build core stability and strengthen the muscles surrounding the lower spine and pelvis all have the potential to reduce sciatica symptoms and improve sciatic nerve function.
Before beginning an exercise program, however, it’s critical to consult with a medical professional such as a spine specialist or physical therapist. Every case of sciatica is unique, and the exercises outlined below may not be suitable for all patients.
Low-Impact Aerobic Exercise
Aerobic exercise increases blood flow and nutrient supply to the muscles and tissues in the lower back and is a widely-recommended intervention for chronic low back pain and sciatica. That being said, high-impact aerobic exercise may actually worsen sciatica symptoms by placing intense, increased pressure on the spine and further compressing the sciatic nerve. Discussing appropriate low-impact activities with your doctor or physical therapist is vital.
Some examples of low-impact aerobic exercises frequently recommended for sciatica patients include:
- Walking
- Swimming
- Working out on an elliptical machine
- Walking or exercising in the water (e.g. water aerobics)
- Cycling on a stationary bike
Stretches For Sciatica
Before engaging in stretches for sciatica, warm up your muscles with a few minutes of light, low-impact aerobic activity in order to prevent muscle stiffness and contractions that could otherwise irritate or compress the sciatic nerve. It’s also critical to listen to your body. Never force a stretch and stop immediately if you feel a concerning resistance or pain.
A few simple and commonly recommended sciatica stretches are listed below:
Single Or Double Knee-To-Chest Stretch
Lying flat on the floor, wrap your hands around one knee and gently pull it toward your chest, leaving the other leg comfortably bent or extended. When you feel a stretch in your lower back, hold it for 15-30 seconds. Repeat on both sides.
The double knee variation of this stretch involves drawing both knees gently toward your chest at the same time. Focus on keeping your back flat on the floor while you hold for 15-30 seconds.
Sitting Piriformis Stretch
Begin by sitting in a chair with both feet flat on the floor. Next, place one ankle over the knee of the other leg and flex the foot. Sitting tall and straight, bend the torso forward at the hips until you feel a stretch in the hip or buttock area. Hold for 15-30 seconds before repeating on the other side.
Side-To-Side Knee Stretch
Begin by lying on the floor with your knees bent and extending one arm level with your shoulder. Slowly allow your knees to drop toward the floor on the side of your body opposite the extended arm until you feel a gentle rotation in your lumbar spine. Hold for 15-30 seconds before returning to a neutral position. Repeat on the other side.
Exercises To Avoid
While stretching and exercise can be key to sciatica recovery, not all types of exercise are suitable for patients living with the condition. Generally speaking, sciatica patients should avoid:
- Exercises that involve squatting, twisting the torso, or forward bending
- High-impact activities like running and jumping
- Heavy lifting
- Movements that involve swinging the leg in full circles
Core Strengthening Exercises
A strong core can help support and stabilize the spine, reduce pressure on the sciatic nerve, and alleviate sciatica symptoms over the long term. Core strengthening exercises commonly recommended for people experiencing sciatic pain include:
Pelvic Tilt
Begin by lying comfortably on your back with knees bent and feet flat on the floor. Engage your abdominal muscles and press your back into the floor. Gently tilt your pelvis back and forth, keeping your abdominal muscles engaged and back pressed into the floor. Hold each tilt for a few seconds before returning to a neutral position. Repeat as recommended by your spine doctor or physical therapist.
Glute Bridge
Begin lying on your back with knees bent and feet flat on the floor hip-width apart. Engage your core and push your heels into the ground to lift your hips up, striving to create a straight line with your torso from your shoulders to your knees. Squeeze your glutes and hold for a few seconds before lowering the hips and returning to a neutral position. Repeat as recommended by your spine doctor or physical therapist.
Full Or Modified Plank
Begin lying face down on a mat on the floor. Engage your core, and while keeping your spine straight, lift your body weight onto your elbows and knees (modified plank) or elbows and toes with legs extended (full plank). Your elbows should be directly under your shoulders and at a 90-degree angle with the floor. Hold for several seconds before lowering yourself back to the floor. Repeat as recommended by your spine doctor or physical therapist.
Yoga And Pilates For Sciatica Relief
Yoga and Pilates can both help to increase flexibility, align the body correctly, and keep the spine healthy and flexible. As with all of the other stretching and exercise techniques outlined in this post, consulting with your spine doctor or physical therapist before engaging in yoga or Pilates for sciatica relief is recommended.
Yoga Poses For Sciatic Pain
Certain yoga poses may be particularly beneficial for sciatica, including the following:
Pilates And Sciatica Pain
Pilates strengthens core muscles, improves flexibility, addresses imbalances in the body, and enhances overall posture, all of which can be highly beneficial for the treatment of sciatic pain and other symptoms. Be sure to practice Pilates with proper guidance and a focus on exercises that are safe and effective for individuals living with sciatic nerve compression.
In addition to incorporating sciatica-safe stretching and exercise techniques into your daily routine, there are also a variety of other lifestyle shifts you can make to decrease pain and other sciatica symptoms. These may include the following:
- Staying Physically Active – You don’t have to become an all-star athlete to keep sciatica pain at bay. Simply remembering to take frequent movement breaks throughout your day and engage in low-impact physical activities on a regular basis can be hugely impactful in keeping the back flexible and helping to decompress nerves in the lumbar spine.
- Improving Your Posture – Whether standing, sitting, moving, or sleeping, invest time and energy in consciously keeping your spine long, your shoulders back, your weight distributed evenly over your hips and legs, and your head centered over your spine (not protruding or tilting forward).
- Maintaining a Healthy Weight – Carrying extra pounds increases pressure on the joints and lower back and can cause or exacerbate sciatica symptoms as a result. Discuss your weight loss goals with your doctor to explore safe and healthy diet and exercise options tailored to your particular circumstances.
- Shortening Your Stride – Taking smaller steps can promote better weight distribution, make it easier to maintain a balanced upright posture, and allow you to engage your abdominal muscles more actively while walking. All of these factors can help to reduce spinal compression and associated sciatica symptoms.
- Using Proper Lifting Technique – Using proper technique when lifting heavy loads can be a game-changer in preventing and reducing sciatica pain.
Sleeping And Sciatica
For some patients, sciatica pain decreases while sleeping, but for others, lying down for a prolonged period actually increases pressure on the intervertebral discs and can lead to worsening symptoms. While every case of sciatica is unique, here are a few tips to consider trying if sciatica pain prevents you from sleeping well and getting the rest you need:
- Sleep on your back (not on your side or stomach) and place a pillow under your knees to relieve pressure on the spine
- Take a warm bath and/or engage in gentle stretching exercises before bed
- Invest in a firm, high-quality mattress
- Take over-the-counter pain relievers if necessary
If sciatica pain is disrupting your sleep routine and causing fatigue, the highly qualified and experienced team at the New Jersey Spine Institute can help. Contact us today to learn more!
When To Seek Medical Attention
Mild sciatica symptoms often resolve on their own with at-home treatment, stretching/exercise, and lifestyle changes. If, however, sciatica symptoms are severe, ongoing, or worsening over time, it’s time to seek medical attention.
Here are some red flag symptoms not to ignore. If you experience any of the following, seek emergency medical attention immediately:
- Pain or other symptoms that are so intense that they impact your ability to engage in your normal daily routine
- Severe pain/numbness/muscle weakness following an accident or physical trauma, such as a fall
- Bowel or urinary incontinence
Conclusion
To conclude, sciatica can be caused by a variety of different injuries or underlying conditions that irritate or compress the sciatic nerve. While it is most often caused by issues in the spine, such as a herniated disc or spinal stenosis, it can also result from non-spinal causes like piriformis syndrome or other nerve-related conditions. A qualified specialist can help determine the true source of your symptoms.
Sciatica is a common source of pain and discomfort in the lumbar spine, hips, buttocks, and legs. In many cases, it can be managed effectively with stretching, exercise, lifestyle changes, and conservative treatment approaches such as physical therapy and pain management. In more severe cases, surgery may be necessary to alleviate symptoms.
If the techniques suggested in this post don’t improve your sciatic pain, book an appointment with our world-class team of spine specialists at the New Jersey Spine Institute to get an expert opinion and explore cutting-edge treatment options tailored to your needs and goals. We look forward to working with you!