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.
