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Movement / Exercise guide

Sciatica Exercises

Here are exercises recommended to help alleviate sciatica pain by strengthening and stretching key muscles. (Original website: HSS PT)

Getting started

Move at your own pace.

Strengthening and stretching, with step-by-step instructions and video demonstrations.

About this routine

Treating and preventing mild sciatica look very similar. “Try your best to keep moving and stay healthy. Make sure your body can handle what you’re putting it through on a daily basis,” Jones says. “If you have a high-intensity job, that means having enough strength and range of motion in your hips and knees to do your work without injury.” For others, that may mean building the strength, balance, flexibility and aerobic capacity to run around with your kids or grandkids, do heavy yardwork or take an active vacation.

Keeping up an active routine can actually help ease sciatica if it does return, Jones says, as can doing some gentle movements that target the affected area. You can do the six moves below right on your floor at home.

01

Glute Bridge

How to do it
  1. Lie on your back with knees bent, feet flat, arms at sides.
  2. Tighten core, press arms down, lift hips, and squeeze glutes.
  3. Hold for 5 to 30 seconds. Lower slowly.

Glute Bridge · Video demonstration

02

Sciatic Nerve Glide

How to do it
  1. Lie on your back with your legs out straight.
  2. Bend one knee and grab behind it with both hands.
  3. Straighten your knee.
  4. Flex your ankle up a down a few times. You should feel a slight stretch behind your knee and calf.
  5. Slowly lower your leg back down to the bent knee position.
  6. Repeat five to 15 times.

Sciatic Nerve Glide · Video demonstration

03

Lying Knee-to-Chest Stretch

How to do it
  1. Lie on your back, extend legs.
  2. Bring one knee to chest, grasp with hands.
  3. Pull gently, hold 5 to 30 seconds. Lower slowly.

Lying Knee-to-Chest Stretch · Video demonstration

04

Clamshell

How to do it
  1. Lie on your side, knees bent, bottom arm supports head.
  2. Engage core, raise top knee while keeping feet together.
  3. Hold 5 to 30 seconds. Lower slowly.

Clamshell · Video demonstration

05

Double/Single-Leg Abdominal Press

How to do it
  1. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the abdominal muscles.
  2. Raise one or both legs off the floor so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knee(s).
  3. Push your hands against your knee(s) while using the abdominal muscles to pull your knee(s) toward your hands. Keep your arms straight. Hold 5 to 30 seconds.

Double/Single-Leg Abdominal Press · Video demonstration

06

Bird-Dog

How to do it
  1. Start on all fours, hands under shoulders, knees under hips.
  2. Engage core, lift left arm and right leg straight, hold.
  3. Lower, repeat on opposite side.

Bird-Dog · Video demonstration

07

Cobra Stretch

How to do it
  1. Lie on stomach, hands under shoulders.
  2. Press into palms, lift head, chest, and shoulders.
  3. Hold 30 seconds, lower slowly.

Cobra Stretch · Video demonstration

08

Plank / Modified Plank

How to do it
  1. Get down on the ground. Stack your elbows directly beneath your shoulders and extend your legs. Rest your weight on your elbows and your toes.
  2. Squeeze your glutes and core to create full-body tension. Think about pulling your belly button into your spine.
  3. Contract your low back, lats, and rhomboids. Your back should form a straight line; don't let your pelvis dip down or your butt to rise up.
  4. Face your gaze face down, which keeps your neck in a neutral position.

Plank / Modified Plank · Video demonstration

09

Child’s Pose Stretch

How to do it
  1. Start on all fours, bring knees together, sink back.
  2. Extend arms, rest forehead on ground.
  3. Hold for 5 minutes or as long as comfortable.

Child’s Pose Stretch · Video demonstration