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15 simple yet effective sciatica exercises to soothe ongoing pain, according to a top chiropractor

Sciatica exercises can be a #blessing when it comes to easing the pesky (… understatement of the century) nerve pain. Sure, ideally we’d put preventative measures in place to stop sciatica developing, but there are things you can do to help if it does — whether that's with the NHS' sciatica exercises, knowing which exercises to avoid if you've got sciatica, or the best sciatica exercises to do in bed. If you ended up with sciatica amid pregnancy, or as a result of a slapdash WFH setup, these exercises all apply.

We caught up with Catherine Quinn, president of the British Chiropractic Association, for everything you need to know.

What is sciatica?

‘Sciatica refers to the condition when the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed,’ Quinn explains. ‘This can be due to a slipped disc and can cause a lot of discomfort.’

In a nutshell, there are discs in between each vertebrae, that are a bit like washers. If one starts to press into the sciatic nerve, when it moves from the position it’s meant to be in, which can happen when twisting or turning to lift an object, it can cause a whole world of ouch.

Sciatica symptoms

Quinn tells us the following could be signs of sciatica:

• Moderate to severe pain in the lower back, which can extend to legs and feet
• Pins and needles
• Tingling
• Numbness
• Weakness
• Inability to flex the foot
• Reduction in the knee-jerk reflex

What causes sciatica?

Sciatica isn’t picky — anyone can get it, though there are a few things that make it more likely.

‘It is suggested that pregnant women can be more susceptible to sciatica due to changing pressures on the spine and pelvis,’ says Quinn.

In fact, 50-80% of woman suffer from sciatica-like symptoms and back pain during pregnancy, especially in the third trimester — and the usual suspects can be to blame: weight gain, fluid retention, the growing uterus, the shifted centre or gravity, even the baby’s head — and, less often, a slipped disc.

‘Individuals with very high BMI (Body Mass Index) are also more likely to suffer from the condition, especially between the ages of 35 and 50,’ says Quinn.

Weight makes a difference as it increases the pressure in the lower back and pelvis, especially if it’s carried around the stomach. It figures.

That poor posture we’re getting used to when walking around and sitting at a desk, particularly when WFH and using laptops, can stress the vertebrae in your lower back as well. And you guessed it: hello, higher risk of sciatica.

It’s all about making sure we support the spine and, if it comes to it, incorporating sciatica exercises.

What are the best exercises for sciatica?

‘There are many preventative measures which can be taken into consideration, such as leading a healthy lifestyle, take regular breaks from staying seated, sleeping on a firm mattress, maintaining good posture — including at your work space, and regular exercise,’ explains Quinn.

‘But, if these preventative measures fail, there are a number of exercises that can be done to ease symptoms, such as using a foam roller to massage the glute area and a variety of yoga poses aimed at opening the hip flexor, and stretching the outer hamstring, lower back and glute. Remember there’s not one solution that fits all and you need to find the best solution for your body.’

As well as returning to work, activity and gentle rhythmic movement, like swimming, cycling and gentle walking, as soon as possible, there are some specific sciatica exercises you can do in bed or lying down on the floor. Respect the pain, go gently and stop if you experience any discomfort.

The best NHS-recommended sciatica exercises

The NHS advises sciatica exercises specific to the cause (which you'll need to get firmed up by your GP, first and foremost). Once you've got that nailed down, here's what you need to do.

Exercise 1

• Cross your legs and draw them up towards the chest.
• Activate your abdominals and hold for 10 seconds.
• Repeat three times.

Exercise 2

• Bring your knees up towards your chest and move them across to the opposite shoulder of the problem side.
• Move your knees from side to side to mobilise and free up the piriformis, while engaging the abdominal muscles.

Exercise 1

• Lie on your stomach with two pillows below the lower back to open it up and take pressure off.
• Stay in this position for a few minutes.

Exercise 2

• Lie on your side, with the problem side up and a pillow between your knees.
• Lie back and put a pillow or chair beneath the knees to soften the lower back.
• Lying down, slowly tilt the pelvis.
• With the lumbar arch in the lower back pressed down to the bed or floor, hold for five seconds.
• Repeat 10 times.

Exercise 3

• Squeeze your buttocks as hard as you can for five seconds.
• Repeat 10 times.