Sciatica is a painful and often frustrating condition that affects many people, especially those who have dealt with it for months or even years. If you’ve had sciatica for a long time, you might feel like you’ve tried everything: rest, medication, even physical therapy, with little success. But here’s the good news: the right exercises can help manage and reduce sciatica pain over time.

This guide will explain what sciatica is, why movement is key, and which exercises can help you feel better.

Sciatica: what it is

Sciatica isn’t a condition itself but a set of symptoms caused by irritation or compression of the sciatic nerve. The sciatic nerve is the longest nerve in the body, running from your lower back down through your buttocks and into your legs. When it gets irritated, it can cause:

• Sharp, burning pain that radiates from the lower back into the leg.
• Numbness or tingling in the leg or foot.
• Weakness in the affected leg.
• Worsening pain with prolonged sitting or standing.

Various issues, including herniated discs, spinal stenosis, tight muscles, or prolonged poor posture can cause sciatica.

If you've had sciatica for a long time, your body may have developed movement habits that actually keep the pain going. Gentle, consistent exercise can help retrain your body to move better, ease pressure on the nerve, and reduce flare-ups.

Why exercise helps sciatica

It might seem counterintuitive. If movement hurts, why do more of it? The key is the right kind of movement.

Exercise helps sciatica by:

• Loosening tight muscles that may be compressing the sciatic nerve
• Improving flexibility in the lower back and hips
• Strengthening core and leg muscles to better support the spine
• Encouraging better posture to reduce nerve irritation
• Improving circulation to promote healing

Resting too much or avoiding movement can make sciatica worse over time. The goal is to move in a way that helps, rather than aggravates, the pain.

Best exercises for long-term sciatica relief

These exercises focus on gently stretching tight muscles, strengthening weak areas, and improving movement patterns.

Nerve glides (to reduce nerve irritation)

Nerve gliding exercises help the sciatic nerve move freely without getting "stuck" in irritated areas.

How to do it:

1. Sit tall in a chair with both feet flat on the floor.
2. Straighten one leg and pull your toes toward you while keeping your back straight.
3. Lower the leg back down.
4. Repeat 10 times per leg.

This gentle movement can desensitise the nerve and reduce irritation over time.

Standing hamstring stretch (to loosen the back of the leg)

Tight hamstrings can put pressure on the sciatic nerve.

How to do it:

1. Place one foot on a low surface (like a chair or step).
2. Keep your back straight and slowly lean forward until you feel a stretch in the back of your leg.
3. Hold for 20–30 seconds.
4. Repeat on the other side.

Avoid bouncing or forcing the stretch. It should feel gentle but effective.

Piriformis stretch (to relieve deep hip tightness)

The piriformis is a small muscle in the buttock that can press on the sciatic nerve when tight.

How to do it:

1. Lie on your back and cross one ankle over the opposite knee.
2. Pull your knee toward your chest until you feel a stretch in your buttock.
3. Hold for 20–30 seconds, then switch sides.

This stretch is especially helpful if your sciatica pain is more in the buttock than the back.

Cat-cow stretch (to improve spine mobility)

Gentle spinal movement can reduce stiffness and improve posture.

How to do it:

1. Start on hands and knees.
2. Inhale, arch your back and lift your chest (cow position).
3. Exhale, round your spine, and tuck your chin (cat position).
4. Move slowly between these positions for 30 seconds to 1 minute.

This exercise keeps the spine mobile and reduces pressure on the nerves.

Core strengthening (to support the spine)

A strong core prevents excess strain on the lower back.

Modified dead bug exercise:

1. Lie on your back with your knees bent.
2. Tighten your core and lift one leg at a time, keeping your lower back flat on the floor.
3. Lower the leg back down with control.
4. Repeat 10 times per leg.

Avoid crunches or sit-ups, as they can put too much pressure on the spine.

Daily movement tips for sciatica

In addition to these exercises, making small changes in your daily routine can help manage sciatica long-term:

✔ Avoid prolonged sitting: stand up and move every 30–60 minutes.

✔ Use proper posture: keep your lower back supported when sitting.

✔ Sleep with a pillow between your knees (if sleeping on your side) to keep the spine aligned.

✔ Walk regularly: gentle walking can reduce pain and stiffness.

✔ Be consistent: exercises work best when done regularly over time.

What if the pain gets worse?

It’s normal to feel mild discomfort when starting new exercises, but pain should not significantly increase. If any movement makes your symptoms worse:

• Modify the movement (reduce range of motion or intensity).
• Take a break and try again later.
• Consult a physiotherapist if the pain persists or worsens.

Final thoughts

If you’ve had sciatica for a long time, it’s easy to feel discouraged. But movement, done the right way, can help retrain your body, reduce pain, and improve function. The key is gentle, consistent effort rather than aggressive stretching or intense workouts.

Start small, listen to your body, and keep moving forward. Over time, these exercises can make a real difference in your feelings.

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