Gentle movement helps sciatica more than rest. These exercises are commonly used by physiotherapists. Stop any exercise that makes leg pain spread further down the leg, and see a professional if you are unsure.
Six exercises
| Exercise | How |
|---|---|
| Walking | Short walks several times a day |
| Knee to chest | Lying on your back, hug one knee gently, hold 20 seconds |
| Pelvic tilt | Lying on your back, flatten the low back into the floor, hold 5 seconds |
| Prone press-up | Lying face down, push up on your forearms, hold a few seconds |
| Sciatic nerve glide | Sitting, straighten one knee while lifting the head, then bend both back |
| Bridge | Lying on your back, lift hips, hold 3 seconds |
Back or leg pain for more than 6 weeks? Get the free guide and a doctor review of your scan.
Good sign, bad sign
- Centralising (pain moving out of the leg towards the back) is usually a good sign
- Peripheralising (pain spreading further down the leg) means stop that exercise
Pair exercises with physiotherapy if pain persists beyond a few weeks.
How often to exercise
- 2 to 3 short sessions a day, 10 to 15 minutes each
- Walk daily, building up gradually
- Stop any exercise that sends pain further down the leg
A simple 4-week plan
| Week | Focus |
|---|---|
| 1 | Walking, knee to chest, pelvic tilts |
| 2 | Add prone press-ups if they ease leg pain |
| 3 | Add nerve glides and bridges |
| 4 | Add core work: dead bug, bird dog, side plank on knees |
Back or leg pain for more than 6 weeks? Get the free guide and a doctor review of your scan.
Exercises to avoid early on
- Deep forward bends with straight legs
- Sit-ups and heavy twisting
- Heavy lifting from the floor
If exercise is not enough
If leg pain is not easing after a few weeks, a doctor can review your MRI and tell you whether stem cell treatment could calm the disc so that exercise starts working.
