The pain and numbness of sciatica is, unfortunately, an all too common problem. At some point in their lives, roughly 40 percent of people in the U.S. experience this nerve irritation that leads to a tingling and burning sensation down the back, buttocks, and legs, according to the Cleveland Clinic. Thankfully, certain stretches and workouts could help alleviate the issue before it worsens. Read on for the best sciatica exercises to relieve back pain, according to fitness experts.
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1 | Elephant walk
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For this exercise, you’ll need a bench or plyo box. Place both hands on the surface, keeping the lower back flat and both knees slightly bent. Then, drive one knee back at a time until you straighten it, feeling a stretch in the back of the leg and knee.
Hold the stretch for five to 10 seconds and then alternate to the other side, doing 10 to 20 reps per side. Raising or lowering the platform makes it easier or harder, respectively.
“This is a great stretch for the lower back and hamstring, while also incorporating nerve flossing of the sciatic nerve,” says Jacob Lesher, chiropractor at LifeClinic and national provider lead at Life Time. “The hamstrings and muscles of the lower back are common tight muscles involved in lower back and hip issues.”
He says that nerve flossing of the sciatic nerve relieves tension and pain in chronic issues, adding, “This is an excellent exercise to do during the warmup for your workouts.”
2 | Posterior pelvic tilt
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Pelvic exercises can help with a lot of issues, including sciatica.
To perform the posterior pelvic tilt, Devin Trachman, physical therapist and clinic director at Physical Therapy Central, says to take a deep “belly breath” in, then exhale.
As you exhale and your belly falls towards the ground, think of gently drawing the front of your hip bones towards each other, then gently pull your belly button toward the table or ground. As you do this, your back should start to flatten against the table/ground. Perform 10 to 15 total repetitions, holding each rep for three to five seconds.
“This exercise helps strengthen the pelvic floor muscles, which are a part of your core muscles,” Trachman explains. “All muscles of your core must work together to support and control pressures that come through your body.”
He explains that if one part of this system is not functioning properly, then that puts added stress on the other parts, like your back or hip. The added stress can cause pain, such as sciatica pain.
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3 | Single leg, leg raise
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Need a simple exercise that doesn’t require any equipment? All this requires is lying flat on your back and lightly pressing both heels into the floor while tightening your core. While maintaining slight pressure on one side, raise the other leg up to 70 to 90 degrees. Hold this for three to five seconds and lower back down with control before switching sides.
You should perform this exercise for 10 to 20 reps for two to five sets as a warmup for any workout. “If there is pain in the lower back, keep the non-working leg bent with the foot flat on the ground and perform all reps on one side before switching,” Lesher suggests.
“This is a great exercise for both strengthening and stretching the common imbalances present in the hip,” he explains. “The hip flexor and the hamstring/glutes are in constant battle for the support and stability of our hips and lower back. Ensuring balance keeps our hips and spine healthy and feeling good.”
4 | Cat-cow (or cat-camel) stretch
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Spinal compression can be one of the culprits behind sciatica, according to Cleveland Clinic. But this basic yoga pose can work wonders against it.
“This exercise is excellent for spinal mobility,” says Trachman. “It can help decompress the lower back and relieve tightness.”
Begin on your hands and knees with your hands below your shoulders and your knees below your hips. Then, arch the upper portion of your back as much as possible while bringing your head toward your chest.
Return to the starting position, and immediately arch the lower portion of your spine so that your stomach comes toward the floor while simultaneously raising your head. Repeat three sets of 10 reps.
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5 | 90/90 hip stretch
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According to Trachman, hip mobility is a key factor for the health of our lower back and knees. That’s why focusing on the all-important joints’ health with another form of sciatic flossing is vital with a movement like this.
“This stretch challenges our hip range of motion in the two most limited areas: Internal and external rotation,” he says. “It’s a great warmup or cool-down exercise!”
Start by sitting on the floor with your knees bent in front of you, wider than shoulder-width apart. Then, rotate one leg internally and the other externally until your thighs are 90 degrees apart while the knees are creating a 90-degree angle. You should also try to hold your torso upright with a tight core.
Hold this stretch for five to 10 seconds and rotate your hips in the other direction to work the other side of this stretch. Repeat this motion for 60 to 90 seconds.
6 | Knee to chest stretch
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According to Trachman, the sciatic nerve can be compressed in the piriformis muscle, located in the buttocks area. A knee-to-chest stretch can reduce tension and improve flexibility in the piriformis.
Perform this exercise by lying on your back on a bed or firm surface. Bring the knee of the side you wish to stretch up toward your chest. Next, place both hands around your knee and gently but firmly pull the knee as close to the chest as pain permits. Hold this position for 30 seconds and repeat three repetitions on each side.
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7 | Planks
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Planks can feel like punishment in the gym, but they can also help with sciatica. “This exercise strengthens the core and offloads the spine,” Trachman explains.
Begin by lying on your stomach with your hands close to your chest. Keeping your abdominals tight, push up through your hands, fully extend your arms, and keep your feet straight out behind you, hip-width apart.
You should engage your lower abdominal muscles by drawing in from below your belly button and tighten your buttock muscles to maintain a neutral spine position. Hold 30 seconds and repeat three times.