Sciatica Exercises for Pain Relief
Discover safe, effective exercises recommended by UK orthopaedic surgeons to help manage sciatica pain and improve mobility. These gentle movements can complement your pain relief routine.
Medical Disclaimer
These exercises are for educational purposes only. Always consult your healthcare provider before starting any exercise routine, especially if you have acute sciatica or other medical conditions. Stop immediately if exercises increase your pain.
5 Recommended Sciatica Exercises
Gentle movements to help reduce nerve pressure and improve mobility
Pelvic Tilts
Gentle movement to strengthen your core and reduce lower back tension.
Benefits:
- Strengthens core muscles
- Improves pelvic alignment
- Reduces lower back pressure
How to perform:
- Lie on your back with knees bent and feet flat on the floor
- Gently tilt your pelvis up, flattening your lower back against the floor
- Hold for 5 seconds, then release
- Repeat 10-15 times
Knee-to-Chest Stretches
Simple stretch to relieve pressure on the sciatic nerve and improve flexibility.
Benefits:
- Stretches hip flexors
- Relieves sciatic nerve pressure
- Improves spinal mobility
How to perform:
- Lie on your back with both knees bent
- Bring one knee up to your chest
- Hold for 20-30 seconds
- Repeat with the other leg
- Perform 2-3 times per leg
Cat-Cow Stretch
Dynamic movement to improve spinal flexibility and reduce stiffness.
Benefits:
- Increases spinal flexibility
- Relieves muscle tension
- Improves posture
How to perform:
- Start on hands and knees in a tabletop position
- Arch your back and look up (cow position)
- Round your back and tuck your chin (cat position)
- Move slowly between positions
- Repeat 10-15 times
Bird Dog Exercise
Core strengthening exercise that promotes spinal stability.
Benefits:
- Strengthens core muscles
- Improves balance and coordination
- Stabilizes the spine
How to perform:
- Start in tabletop position on hands and knees
- Extend opposite arm and leg simultaneously
- Hold for 5-10 seconds
- Return to starting position
- Repeat 5-10 times each side
Seated Spinal Twist
Gentle rotation to improve spinal mobility and reduce stiffness.
Benefits:
- Improves spinal rotation
- Stretches back muscles
- Can be done anywhere
How to perform:
- Sit in a chair with feet flat on the floor
- Place your right hand on the back of the chair
- Slowly rotate your torso to the right
- Hold for 15-20 seconds
- Repeat on the left side
Important Exercise Guidelines
Follow these principles for safe and effective sciatica exercise
Start Slowly
Begin with gentle movements and gradually increase intensity as your comfort improves.
Consistency Matters
Regular daily exercises are more beneficial than occasional intense sessions.
Listen to Your Body
Stop any exercise that increases your pain or causes sharp, shooting sensations.
Professional Guidance
Consult a physiotherapist or healthcare provider before starting any new exercise routine.
Enhance Your Exercise Routine
While exercises are important for long-term sciatica management, many patients find that combining gentle movement with targeted vibration therapy provides enhanced pain relief and faster recovery.
- ✓ Use Sciaticalm before exercises to reduce pre-exercise pain
- ✓ Apply after exercises to enhance recovery
- ✓ Target specific nerve pathways during rest periods
- ✓ Drug-free pain management between exercise sessions
Ready for Comprehensive Sciatica Relief?
Combine gentle exercises with targeted vibration therapy for optimal pain management