Physical therapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of almost any sciatica treatment plan.

When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain.

See Sciatica Exercises for Sciatica Pain Relief


General Exercises for Sciatica

Sciatica exercises usually focus on three key areas: strengthening, stretching, and aerobic conditioning.

  • Strengthening exercises
    Many exercises can help strengthen the spinal column and the supporting muscles, ligaments, and tendons. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles and gluteus (buttock) and hip muscles.

  • See Back and Abdominal Exercise Recommendations

    Strong core muscles can provide pain relief because they support the spine, keeping it in alignment and facilitating movements that extend or twist the spine with less chance of injury or damage.

    See Back Strengthening Exercises

  • Stretching exercises
    Stretching is usually recommended to alleviate sciatic pain. Stretches for sciatica are designed to target muscles that cause pain when they are tight and inflexible.

  • Watch Video: What Is Your Sciatic Nerve and Why Does It Hurt So Much?

    Hamstring stretching is almost always an important part of a sciatica exercise program. Most people do not stretch these muscles, which extend from the pelvis to the knee in the back of the thigh, in their daily activities.

    View Slideshow: 9 Exercises for Sciatica Pain Relief

    Another stretch that is often helpful in easing sciatica is the Bird Dog move: After getting on their hands and knees, individuals extend one arm and the opposite leg. The arm and leg extensions are then alternated. A more advanced version of this exercise is the Plank Bird Dog move, in which the extensions are done once the person is in the plank position on their hands and toes.

    See Hamstring Stretching Exercises for Sciatica Relief

  • Low-impact aerobic exercise
    Some form of low-impact cardiovascular exercise, such as walking, swimming, or pool therapy is usually a component of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment.

  • Aerobic conditioning also has the unique benefit of releasing endorphins, the body's natural pain killers, which helps reduce sciatic pain.

    See Low-Impact Aerobic Exercise

These types of exercise may be done separately or in combination. Examples of types of exercise that may include both strengthening and stretching include yoga, tai chi, and Pilates.

See Sciatica Treatment Video

For anyone in chronic pain or with a relatively high level of sciatica pain, one option for gentle exercise is water therapy, which is a controlled, progressive exercise program done in a warm pool.

See Water Therapy Exercise Program

Exercises for Specific Sciatica Conditions

The specific sciatica exercises will depend on the underlying medical condition causing the sciatica pain, as well as a number of other factors, such as the patient's level of pain and overall conditioning.

See Diagnosing the Cause of Sciatica


For information and illustrations on exercises for different causes of sciatica, see:

Exercise for Sciatica from a Herniated Disc

Exercise for Sciatica from Spinal Stenosis

Exercise for Sciatica from Degenerative Disc Disease

Exercise for Sciatica from Isthmic Spondylolisthesis

Stretches and Exercise for Sciatic Pain from Piriformis Syndrome

Sacroiliac (SI) Joint Exercises for Sciatic Pain

When sciatica pain is at its most severe, patients may find the pain hard to bear and may need to rest for a day or two. However, resting for more than one or two days is generally not advised, as prolonged rest or inactivity can increase pain and will lead to deconditioning. Regular movement is important to provide healing nutrients to the injured structures that are causing the pain.

There are several types of health professionals who specialize in providing appropriate physical therapy and exercise programs and instruction, including physical therapists, chiropractors, physiatrists (also called physical medicine and rehabilitation physicians), and qualified certified athletic trainers.

See Specialists Who Treat Back Pain