3 Best Exercises for Sciatica and Back Pain

3 Best Exercises for Sciatica and Ban Pain: The longest nerve in your body, which is the sciatic nerve, runs from your lower back, through your buttocks and legs, and ends in your feet.


When there is pressure or irritation on the nerve, it can result in pain, numbness and tingling sensation on the area where your sciatic nerve runs. Usually it happens in one side of the body. This is known as sciatica.


People with sciatica generally have low back pain. Sciatica can occur because of the irritation of the nerve roots of the lower spine. If you experience sciatica yourself, you’ll find it difficult to do your daily activities.


While sciatica can affect your everyday life, you can still manage it with exercise. There are some exercises that are helpful in easing sciatica symptoms. Here are a few of them:

Prone Press Up

Prone press up helps you develop strength in your back, shoulders and arms. The position in this exercise allows increasing the arch in your lower back.


Start by lying prone on your stomach. If you find it uncomfortable, you may use a pillow and place it under your abdominal area.


Position your forehead on the floor. You may place a rolled towel or small pillow if you need padding or support. Your elbows should be bent and your forearms should rest on the floor on either side of your trunk. Your hands should be aligned with your shoulders, with your palms on the floor.


Inhale then press up. Your back, neck and head should be kept aligned. Exhale then press your forearms onto the floor to leverage your trunk up. When lifting yourself, always keep your movement pain-free.


Try to go to the point where you are able to support much of your body weight using your forearms and elbows. Over time, you’ll be able to gradually progress to the point where you can extend your elbows all the way, however, avoid locking them straight.


Once you’re able to do the more challenging position, your hands, as well as the fronts of your legs and tops of your feet can support your weight. Hold the position for between 5-30 seconds. Don’t forget to breathe.


Inhale, exhale, and then gently lower yourself down back to your starting position. By moving gently, you get to work your abdominal, back and arm muscles more rather than having gravity lowering you down. This also helps build core strength and body awareness.

Piriformis Stretches

The piriformis is a muscle that runs from your spine to the thigh bone. It stabilizes the hip joint and lifts and rotates the thigh away from the body. When it begins to push against your sciatic nerve, often from too much sitting, it can cause excruciating pain. Stretching the piriformis muscle relieves pain along the sciatic nerve and can be done either when lying down or sitting.

Supine Piriformis Stretch

Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Slowly pull your lower knee towards your shoulder on the same side of your body until you feel the stretch. Hold for 30 seconds, then slowly go back to starting position.

Seated Piriformis Stretch

While sitting on a chair, place one foot on top of the other leg. Use both of your hands to press down against your thigh to open the hip. If you want to intensify the stretch, bend your waist and get your chest closer to your leg. Hold for 30 seconds. Slowly return to starting position.

Pelvic Tilt

The pelvic tilt strengthens lower abdominal muscles and stretches the lower back. It kneads your lower back to ease tension. Performing this exercise releases some of the stress and pressure from your lower back, which contributes to sciatic pain. Because you are working your abdominal muscles, you help activate them better which is important to provide support to your back.


Lie on your back with your knees bent and your feet flat on the floor. Inhale. Flatten your back against the floor by tightening your abdominal muscles and bending your hips slightly.


Exhale. As you exhale, move your hips upward without lifting your rear end to remove the natural curve. As you inhale, slowly return to the starting position.

Being active may seem hard if you’re in pain, but it also has an important role in recovery. If you have back pain and sciatica, you may try these exercises. However, remember that when your exercise starts to become painful, stop and take a rest. Better yet, seek advice from a qualified physiotherapist to know the dos and don’ts and what exercises are best fit for you.


To book an appointment with a qualified physiotherapist, call 94448729 today.