Sciatica Exercises

Sciatica exercises are designed to reduce and relieve pain the lower legs and back.


Woman demonstrates sciatica exercises


Low back pain associated with damage of the radicular nerve. In many cases, exercise is actually better than resting in bed. Sciatica exercises are very specific lower back exercises.


Sciatica exercises encourage movement to strengthen back muscles. The exercises promote the exchange of fluids in the spinal discs. These exercises can help to relieve pain and help to stop the pain coming back.


This information is only provided as a guide, and if you have acute pain, we suggest you contact us urgently.


Sciatica Exercises #1 Push Ups

Push ups exercises are beneficial for leg, back, and buttocks pain. Start by Lying on your stomach with your arms bent and palms on the floor. The buttocks and legs should be relaxed. Your abdominal muscles can be contracted. Push your upper body up using your arms and abdominal muscles. Leave your legs are resting on the floor. You should try and stay in this position for 1 to 3 seconds. With more practice, you should be able to stay in this position for 10 seconds. Repeat these exercises 10 times, twice each day.

Sciatica Exercises #2 Extension Exercises

Extension exercises may also relieve back and leg pain. Star by lying on your stomach with your arms and legs stretched out. Raise one arm and the opposite leg into the air,  and continue holding them in this position for 3 seconds. Slowly lower them to the ground, and then repeat this same movement with the opposite arm and leg. We recommend you do this a total of 10 times. This will be enough to get the fluid in your spinal discs moving.

Sciatica Exercises #3 Curl-Up Exercises

You can use the curl-up exercises strengthen your abdominal muscles,. This will provide support for the back, and should aid in relieving pain. Again, curl-ups are performed on the floor. Start by lying on your back with your knees bent up. YOu can fold your arms on your chest, or you can place them behind your head. If you have any neck pain, we recommend you place your hands on your head for extra support.  Curl up your head towards your knees and hold this position for 3 seconds. Again, 10 repetitions are recommended.

Sciatica Exercises #4 Leg Raises

You can use leg raise exercises to strengthen your lower abdominal muscles. Stronger stomach muscles help to support your back and reduce lower back pain. Start by lying on your back with your hands behind your head. You can place a pillow under your neck if it is more comfortable. Keep your legs out straight on the ground. Use your stomach muscles to lift one of your legs at at time. Hold you leg out and about 10cm off the ground. Try to hold this position for 2 to 5 seconds before placing back on the ground. Do the same with the opposite leg. Repeat this exercise at least 10 times per leg.

Sciatica Exercises #5. Leg Lifts in Water

Water exercises are highly recommended if you suffer from sciatica pain. Leg lifts in water will focus on working the stomach muscles and are very good for stretching your leg muscles. Start with your back to the edge of the swimming pool. Put your arms out along the edge of the swimming pool. Tighten your abdominal muscles and try lift both legs up at the same time. You can modify this exercise by bending your knees to your chest, or swinging your legs to the left and right.


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