Best Exercises for Sciatica

Sciatica can feel like a nagging pinch or a sharp, shooting pain that radiates down your leg, and if you’ve experienced it, you know it can interfere with everything from walking the dog to sitting comfortably at work. The good news is that movement and targeted exercises can make a big difference.

Learning about the best exercises for sciatica pain can provide you with tools and expert guidance to manage pain and get back to doing what you love. Let’s explore what sciatica is, share some of the best exercises for sciatica, and how working with a physical therapist can provide you with real, lasting relief.

What Is Sciatica?

Sciatica is a condition caused by irritation or compression of the sciatic nerve, which is the largest nerve in your body. This nerve begins in the lower back and runs through the hips, buttocks, and down each leg. When something compresses or inflames the sciatic nerve, like a herniated disc, bone spur, or spinal misalignment, it can lead to pain, numbness, tingling, or weakness along the nerve’s pathway.

Sciatica isn’t a diagnosis itself but a symptom of an underlying issue in the spine or pelvis. Common causes of sciatica include:

• Herniated or Bulging Discs: The discs in your spine act like cushions between your vertebrae. When one of these discs slips out of place or ruptures, it can press against the nearby sciatic nerve, causing pain that radiates down the leg.
• Degenerative Disc Disease: As we age, the discs in our spine can wear down and lose their cushioning ability. This can lead to inflammation or nerve compression, including pressure on the sciatic nerve.
• Spinal Stenosis: This condition occurs when the spinal canal narrows, putting pressure on the spinal cord and nerves. If the narrowing affects the lower back, it can irritate the sciatic nerve and lead to pain, numbness, or tingling.
• Piriformis Syndrome: The piriformis is a small muscle deep in your buttocks. If it becomes tight or inflamed, it can compress the sciatic nerve that runs beneath or through it, causing sciatica-like symptoms.

Some people experience mild discomfort, while others have intense, debilitating pain. In either case, staying active and doing the right exercises for sciatica pain can be a game-changer.

7 Best Exercises for Sciatica

Exercise might seem counterintuitive when you’re dealing with nerve pain, but certain movements can actually help relieve pressure, improve mobility, and reduce inflammation. Here are 7 of the best exercises for sciatica that you can try:

1. Pelvic Tilts

This movement strengthens the lower abdominal and back muscles that support the spine. It also encourages better posture and reduces stiffness in the lower back. When your core is strong, it helps stabilize the spine and reduce pressure on the sciatic nerve. Even subtle improvements in core strength can lead to noticeable pain relief over time.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Gently flatten your lower back against the floor by tightening your abdominal muscles.
3. Hold for 5 seconds, then relax.
4. Repeat 10–15 times.

2. Knee-to-Chest Stretch

This stretch gently targets the lower back and glute muscles. It helps relieve tension and improve flexibility in the lower back region. Reducing tightness in the lower back can ease pressure on the nerves that contribute to sciatica, and increased flexibility also improves your overall mobility and function.

How to do it:

1. Lie on your back with both knees bent.
2. Bring one knee toward your chest while keeping the other foot on the floor.
3. Hold for 20–30 seconds, then switch legs.
4. Repeat 2–3 times per leg.

3. Piriformis Stretch

This stretch focuses on releasing the piriformis muscle, which is located deep in the buttocks. When tight, the piriformis can irritate or compress the sciatic nerve. Loosening the piriformis can directly relieve sciatic nerve irritation. This is especially helpful if your sciatica symptoms stem from piriformis syndrome.

How to do it:

1. Lie on your back and bend both knees.
2. Cross one ankle over the opposite knee (making a figure-4 shape).
3. Grab the thigh of the leg that’s on the ground and pull it toward your chest.
4. Hold for 30 seconds, then switch sides.

4. Seated Spinal Twist

This exercise helps to increase overall mobility in your back and helps stretch the muscles around the spine and hips. Improving spinal flexibility can relieve built-up pressure on nerve roots. A more flexible spine reduces the risk of future flare-ups and improves daily movement.

How to do it:

1. Sit on the floor with both legs extended.
2. Bend one knee and cross it over the opposite leg.
3. Place your opposite elbow on the outside of the bent knee and gently twist your torso.
4. Hold for 20–30 seconds, then switch sides.

5. Cat-Cow Stretch

This gentle, flowing yoga pose helps to improve spinal mobility and encourages circulation in the lower back. It also helps release tension through controlled movement and breath. Regular spinal motion can prevent stiffness that aggravates sciatica. The rhythmic nature of this stretch also calms the nervous system.

How to do it:

1. Start on your hands and knees.
2. Inhale, arch your back (cow pose), and lift your head and tailbone.
3. Exhale, round your back (cat pose), and tuck your chin.
4. Repeat slowly 10–15 times.

6. Standing Hamstring Stretch

This stretch targets the hamstring muscles along the back of the thigh. Tight hamstrings can pull on the pelvis and contribute to lower back stress. Lengthening the hamstrings helps ease tension in the pelvis and spine. When the surrounding muscles are more balanced, the sciatic nerve has more space and less irritation.

How to do it:

1. Stand with one foot elevated on a low surface (like a step).
2. Keep your back straight and lean slightly forward from the hips.
3. Hold for 30 seconds, then switch legs.

7. Glute Bridges

This exercise strengthens the gluteal muscles and improves stability in the hips and lower back. It also helps activate muscles that support proper pelvic alignment. Weak glutes can lead to postural issues that stress the spine and aggravate the sciatic nerve. Building strength in this area helps to support long-term spinal health and reduce your pain.

How to do it:

1. Lie on your back with your knees bent and feet flat.
2. Press through your heels to lift your hips off the floor.
3. Hold at the top for a few seconds, then lower slowly.
4. Repeat 10–15 times.

Physical Therapy for Sciatica

While these exercises are a great starting point, there’s no one-size-fits-all approach to treating sciatica. Depending on the root cause of your pain, some movements may help, while others could irritate the nerve further. That’s where a physical therapist comes in. A licensed PT doesn’t just assign exercises; they design a customized treatment plan based on your symptoms, medical history, and functional goals.

With a physical therapist’s guidance, you can:

• Perform exercises safely and correctly
• Avoid re-injury
• Gradually increase intensity at the right pace
• Combine stretching, strengthening, and mobility work strategically

At AICA Orthopedics, our physical therapists work closely with orthopedic doctors, chiropractors, and neurologists to address sciatica from every angle.

When to Seek Help for Sciatica

If you’ve been living with sciatica for more than a few days, or if it’s getting worse, don’t wait. Early intervention can prevent sciatica from becoming a chronic issue and help you return to your normal activities faster.

Here are signs that it’s time to see a specialist:

• Pain radiates below the knee
• Numbness, tingling, or weakness in the leg
• Difficulty standing, walking, or sitting comfortably
• No improvement after rest or home remedies
• History of back problems or trauma

How AICA Orthopedics Can Help Treat Sciatica

What sets AICA apart is our integrated, multi-specialty approach to care. Sciatica is a complex condition, and getting to the root of the issue often requires more than one type of treatment. That’s why our team includes physical therapists, chiropractors, orthopedic specialists, neurologists, and more. Our team of sciatica doctors evaluates and treats structural issues in the spine.

A multi-specialty treatment approach means you can get comprehensive care to help improve spinal alignment, relieve nerve pressure, and restore healthy movement in the area. We don’t believe in cookie-cutter care. Whether your sciatica stems from a car accident, a sports injury, or years of desk work, we tailor your treatment to address your specific needs and lifestyle.

Visit AICA Orthopedics for a Conyers Sciatica Doctor Near You

Our Conyers location and other AICA clinics across Georgia make it easy to access expert care under one roof, often with same-day appointments and personalized recovery plans. With the right exercises, expert guidance, and a team that treats the whole person, not just the symptoms, you can get back to moving freely and living comfortably. At AICA Orthopedics, we’re here to walk beside you every step of the way, from diagnosis to full recovery.