Gentle exercise and staying active can be helpful when you have sciatica, but there is no single “best” exercise that works for everyone. The right exercises depend on your symptoms and how you respond to movement. Three simple exercises you can try are the dead bug, bird dog and glute bridge, provided they feel comfortable and do not significantly worsen your leg symptoms.
Important: If you develop numbness around your genitals or bottom, changes to bladder or bowel control, or severe or worsening weakness or numbness affecting both legs, seek urgent medical assessment.
What is Sciatica?
Sciatica describes symptoms caused by irritation or compression of a nerve in the lower back.
The symptoms usually travel from the lower back or buttock into one leg and can sometimes extend into the foot or toes.
Common symptoms include:
- Sharp or burning pain travelling down the leg.
- Tingling or pins and needles.
- Numbness.
- Weakness in the affected leg.
- Lower back pain alongside the leg symptoms.
You do not necessarily need to experience every symptom to have sciatica.
Sciatica can also vary considerably between people. Some people remain relatively active, while others find walking, sitting or everyday activities much more difficult.
Learn more about Sciatica Physiotherapy in London by clicking here.
Should I Exercise If I Have Sciatica?
In many cases, yes.
Staying active and gradually returning to normal activity is generally encouraged when you have sciatica.
Long periods of sitting or lying down are not usually recommended simply because movement is uncomfortable.
However, there is no single exercise programme that is right for everybody with sciatica.
An exercise that feels comfortable for one person may aggravate another person’s symptoms.
The important thing is to start at an appropriate level, monitor how your symptoms respond and gradually progress what you are doing.
What Are The Best Exercises For Sciatica?
There isn’t one exercise, stretch or strengthening programme that has been shown to be the best choice for everyone with sciatica.
Your symptoms, how irritable they are and how you respond to different movements can all affect which exercises are most appropriate.
The following three exercises are simple strengthening exercises that some people with sciatica may find comfortable.
They are not a treatment prescription for every case of sciatica.
If an exercise significantly increases your leg pain, numbness, tingling or weakness, stop and seek advice if the change does not settle.
1. The Dead Bug
The dead bug is an exercise used to develop control and strength around the trunk while moving your arms and legs.
You do not need any equipment and can perform it on the floor or an exercise mat.
How To Perform The Dead Bug
- Lie on your back.
- Bring your hips and knees into a comfortable bent position and raise your arms towards the ceiling.
- Gently engage your abdominal muscles.
- Slowly lower one arm and the opposite leg.
- Only move as far as you can while remaining comfortable and controlling your trunk.
- Return to the starting position.
- Repeat on the opposite side.
Focus on slow, controlled movements rather than trying to reach as far as possible.
How Many Should I Do?
Rather than assuming everyone should immediately complete 3 sets of 10, start with an amount you can comfortably control.
For example, you might begin with:
5 to 10 repetitions on each side.
If this feels comfortable and does not aggravate your symptoms, the exercise can gradually be progressed.
The Bird Dog
The bird dog is another exercise that challenges trunk control while your arms and legs move.
How To Perform The Bird Dog
- Start on your hands and knees.
- Keep your back in a comfortable position.
- Gently engage your abdominal muscles.
- Slowly extend one arm and the opposite leg.
- Only reach as far as you can while maintaining control.
- Return to the starting position.
- Repeat on the opposite side.
Avoid forcing your arm or leg higher simply to increase the movement.
The aim is controlled movement.
How Many Should I Do?
Start with a manageable number of controlled repetitions.
For example:
5 to 10 repetitions on each side.
If your symptoms remain comfortable, you can gradually increase the amount you do.
3. The Glute Bridge
The glute bridge is a simple strengthening exercise involving the hips and lower body.
How To Perform The Glute Bridge
- Lie on your back with your knees bent and feet on the floor.
- Find a comfortable starting position for your lower back.
- Gently engage your abdominal muscles.
- Push through your feet and lift your hips from the floor.
- Only lift as high as feels comfortable.
- Pause briefly at the top.
- Slowly lower your hips back towards the floor.
The movement should remain controlled throughout.
You do not need to force your hips as high as possible.
How Many Should I Do?
Start with a number you can perform comfortably and with good control.
For example:
5 to 10 repetitions.
You can gradually increase the repetitions or difficulty as the exercise becomes easier and your symptoms allow.
What If These Exercises Make My Sciatica Worse?
Sciatica symptoms can respond differently to movement.
A small amount of muscular effort or temporary discomfort does not necessarily mean you are damaging your back.
However, pay attention to changes in your leg symptoms.
If an exercise causes a significant increase in your pain, numbness, tingling or weakness, stop that exercise.
If your symptoms remain worse afterwards, continue to worsen or you are unsure what you should be doing, seek appropriate assessment.
You do not need to force yourself through a particular exercise simply because it appears on a list of “sciatica exercises”.
What Else Can I Do To Help Sciatica?
One of the most useful things you can do is try to remain active within what you can reasonably tolerate.
This may include:
- Continuing normal daily activities where possible.
- Taking short, regular walks.
- Avoiding spending long periods sitting or lying down.
- Gradually increasing your activity as symptoms allow.
- Changing position regularly if prolonged sitting aggravates your symptoms.
- Returning gradually to exercise rather than waiting until every symptom has disappeared.
Some people find heat helpful for managing their symptoms.
The aim is generally to keep moving rather than becoming increasingly inactive because of the pain.
Do I Need A Scan For Sciatica?
Not necessarily.
Most people with sciatica do not need an MRI before beginning appropriate management.
Your symptoms and physical assessment can often provide enough information to begin.
Imaging may be considered in certain circumstances, particularly if the result is likely to change how the problem is managed.
Learn more about Sciatica Physiotherapy in London by clicking here.
When Should I Get Sciatica Assessed?
Consider getting your symptoms assessed if:
- Your symptoms are getting worse.
- Your symptoms are not improving after a few weeks.
- Pain is significantly affecting your normal activities.
- You have persistent numbness or weakness.
- You are unsure which movements or exercises are appropriate.
- You are repeatedly experiencing the same problem.
An assessment can help determine whether your symptoms fit with sciatica, what may be contributing to them and what you should do next.
When Does Sciatica Need Urgent Medical Attention?
Most cases of sciatica do not require emergency treatment.
However, some symptoms require urgent medical assessment.
Go to A&E or call 999 if you develop:
- Sciatica affecting both sides.
- Severe or worsening weakness or numbness in both legs.
- Numbness around your genitals, anus or the area you would sit on a saddle.
- Difficulty starting urination, inability to urinate or new loss of bladder control.
- Loss of bowel control or inability to tell when you need to open your bowels.
These symptoms can indicate a serious problem affecting the nerves at the bottom of the spine and should not be managed with exercises at home.
Can Physiotherapy Help With Sciatica?
Physiotherapy can help assess your symptoms, determine whether they are consistent with sciatica and build an appropriate plan around what you are currently able to do.
Depending on what we find during your assessment, this may include advice around activity, appropriate movement and a progressive rehabilitation programme.
The exercises someone needs during a painful initial episode may also be different from what they need later when returning to the gym, running, work or sport.
Still Struggling With Sciatica?
If your symptoms are not improving, are interfering with everyday life or you are unsure which exercises are appropriate, we can assess the problem and help you understand what to do next.
At Fit2Function, your first appointment lasts 60 minutes and gives us time to understand your symptoms, assess your movement and function, explain what we find and create a plan around what you want to get back to.
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