Sciatica: 8 Key Exercises to Strengthen Muscles & Relieve Pain

In today’s urban lifestyle, prolonged sitting, lack of physical activity, and poor posture—such as crossing legs or slouching—can silently lead to sciatica, a condition that causes significant low back pain and discomfort. While many people turn to painkillers or consider surgery, incorporating simple daily stretching and muscle strengthening exercises can effectively relieve pain and address the underlying cause of sciatica, helping you regain a more comfortable and active life.

What are the common symptoms of Sciatica?

Sciatica typically affects the lower extremity and the back of one leg. Common symptoms include:

Pain radiating from the lower back down the back of the leg
Tingling or “pins and needles” sensation
Numbness
Muscle weakness

Will Sciatica Heal on Its Own? How Long Does It Take?

Most mild cases of sciatica resolve on their own within 3 to 6 weeks without medication. If symptoms are not severe, rest and gentle stretching can help alleviate discomfort. Maintaining proper posture may help sciatica symptoms subside.

Is Exercise Safe for Sciatica?

In addition to medication and physiotherapy, doctors often recommend lifestyle modifications for sciatica patients—such as weight management (obesity increases the risk of sciatica and worsens symptoms), improving posture, strengthening core body muscles and proper lifting techniques. Importantly, staying active is crucial. Avoiding movement due to fear of pain can worsen the condition.

Gentle activities like walking or swimming are ideal. If these feel too difficult, you can try hydrotherapy instead. Moderate exercise promotes circulation, strengthens back muscles, and reduces pressure on the affected area. If you wish to run, do so on soft surfaces like grass, wear shock-absorbing shoes, and reduce stride length and intensity.

8 Key Exercises to Relieve Sciatica

The exercises below aim to improve flexibility of back muscles and joints, reducing the pressure on the lumbar spine, and increasing pain tolerance.

1. Glute Bridges

Lie on your back with knees bent and feet flat. Gently lift your hips to form a straight line from shoulders to knees. Hold for 5 seconds, then lower. Repeat 5–10 times.

2. Cobra Stretch

Lie face down with palms beside your chest. Push through your hands to lift your upper body. Hold for 10 seconds. Repeat 4–5 times.

3. Knee-to-Chest Stretch

Lie on your back, bend one knee and pull it towards your chest using both hands. Hold for 5–10 breaths. Switch legs.

4. Bird-Dog

Start on your hands and knees. Lift and straighten one leg, gently extending it backwards to keep it parallel to the torso. Hold for 5 seconds, then switch legs. Repeat 5–10 times per leg.

5. Lower Trunk Rotation

Lie on your back with knees bent and feet flat. Slowly rotate both knees to one side, hold for 3–5 seconds, then switch sides. Repeat 10 times per side.

6. Prone Lumbar Extension

Lie face down and gently arch your lower back by lifting your upper body, supporting yourself on your forearms. Hold for 10 seconds. Repeat 5–10 times.

7. Single Knee Hug

Lie on your back with knees bent. Pull one knee towards your chest and hold for 5–10 seconds. Switch legs. Repeat 5–10 times per leg.

8. Double Knee Hug

Lie on your back with knees bent. Pull both knees towards your chest and hold for 5–10 seconds. Repeat 5–10 times.

Movements to Avoid with Sciatica

Patients with sciatica should avoid the following:

Forward bending while sitting or standing
Leg circles while lying down
Raising both legs simultaneously
Standing revolved triangle pose
Burpees
Weighted deep squats

Preventing Disc Herniation: Exercise as a Long-Term Solution

Sciatica is a common problem, especially in cities. Around 80–90% of people with sciatica improve within a few weeks through conservative treatments, without needing surgery. To both prevent and relieve sciatica, it’s important not to avoid activity out of fear of pain. Instead, staying active with regular, moderate exercise and stretching can train muscle groups involved with sciatica, help strengthen the core muscles, stabilises the spine, and reduce pressure on the sciatic nerve caused by disc herniation—ultimately easing discomfort. Proper weight management also works synergistically with exercise and an active lifestyle in dealing with this more serious sequela of sciatica.