Sciatica Exercises: Gentle Stretches and Movements That Can Help

• Move within comfort. Mild stretching discomfort is fine; sharp pain, or pain spreading further down the leg, is not.
• Start with one or two exercises, about 5 repetitions each, once or twice a day, and build up slowly.
• Move slowly and breathe normally. Do not bounce into a stretch.
• If you have had recent spinal surgery, a fracture, osteoporosis or cancer, or you are pregnant, ask your clinician before starting.

1. Knee to chest

Lie on your back with both knees bent. Hold behind one thigh and gently bring that knee towards your chest until you feel a comfortable stretch in the lower back and buttock. Hold for 20 to 30 seconds, then lower. Repeat 3 to 5 times on each side. If bringing both knees up together feels easier, do that instead.

2. Lower back rotation

Lie on your back with knees bent and feet flat. Keep your shoulders on the floor and slowly let both knees fall to one side as far as is comfortable, then bring them back and go to the other side. Repeat 5 to 10 times each way.

3. Buttock (piriformis) stretch

Lie on your back with knees bent. Cross the ankle of the painful side over the opposite knee, then hold the lower thigh and gently draw it towards your chest until you feel a stretch deep in the buttock. Hold for 20 to 30 seconds and repeat 3 times. Skip this one if it increases tingling in the leg.

4. Pelvic tilt

Lie on your back with knees bent. Gently tighten your tummy muscles and press the small of your back into the floor, tilting the pelvis up slightly. Hold for 5 seconds, then relax. Repeat 8 to 10 times.

5. Gentle back extension, only if it eases the leg pain

Lie on your front and prop yourself up on your forearms for 20 to 30 seconds, keeping your hips on the floor. For some people with disc-related sciatica, this brings the pain back up towards the spine, which is a good sign. If it pushes the pain further down the leg, stop and leave this exercise out.

6. Walking

Short, regular walks are one of the most useful things you can do. Start with what you can manage comfortably, for example 5 to 10 minutes a few times a day, and add a little each week.

• Long periods of sitting or bed rest. Change position often and get up every 30 to 45 minutes.
• Heavy lifting, especially with bending and twisting at the same time.
• Forcing a hamstring stretch that sends pain or tingling down the leg.
• Copying exercises from videos that make your pain worse.

If your leg pain has not improved after 4 to 6 weeks, keeps coming back, or stops you working or sleeping, an assessment can find the likely cause, such as a disc bulge or narrowing of the spinal canal. Your plan can then be tailored with specific exercises, hands-on treatment and advice for work and home. Our sciatica treatment page explains how Dr. Neogi assesses and treats it at our Kalighat and Maniktala clinics.

• Numbness around the genitals or buttocks, or new problems passing urine or controlling your bladder or bowels: go to the nearest hospital emergency department at once or call 112.
• Sciatica in both legs, or numbness or weakness in both legs that is getting worse.
• Weakness in a leg or foot that is getting worse, or a foot that drops or drags.
• Back or leg pain with fever, unexplained weight loss or a history of cancer.
• Pain after a fall or accident.