Sciatica Exercises for Your Back Pain
Lay on your back and put your legs up.
You may not realise it yet but your Chiropractor is testing for nerves that are irritated or rubbing in areas they shouldn’t be.
The sciatic nerve (of sciatica) runs from multiple areas of your spine into your feet and toes.
If it’s a familar feeling for you
or maybe someone has diagnosed you with sciatica I have some helpful sciatica exercises for you.
The Sciatic Nerve
Runs from your low back to your feet
What Exactly is Sciatica?
The term sciatica has become an umbrella term for all low back pain, but it isn’t quite correct.
It’s why medical professionals will look at you funny when you’ve self diagnosed but point to the pain only being in your low back.
It can feel like:
Weakness
Pins & needles
Burning or sharp pain in the leg and bum
Worsens when sitting or standing for too long
Many things can cause it but it helps to check for disc bulges, spinal misalignments, tight glutes or Hammys and inflammation.
Why Exercises Matter
If you’ve got the correct diagnosis and know that you’re not making things worse exercises can help.
They can relieve pressure on the nerve, improve mobility and reduce flare-ups over time.
But whilst they’re not ‘one size fits all’ there’s a few movements I find myself repeating to patients regularly.
3 Sciatica Exercises You Can Try at Home
1. Piriformis Stretch
The piriformis muscle is deep in your bum cheek.
In three quaters of people the sciatic nerve goes through it.
So stretching it to ‘loosen’ it can help the back and leg pain (if it’s the culprit)
How to do it:
Sit on a chair, rest the outside of your ankle on the opposite knee. Gently pull your raised knee towards your chest. Hold it for 20 to 30 secs.
2. Cat/Cow
(For Spinal Mobility)
To improve movement through the spine and reduces stiffness.
How to do it:
Start on your hands and knees.
Inhale, drop your belly and lift your chest (cow).
Exhale, round your back and tuck your chin (cat).
Move slowly… repeat the sequence 10 times.
3. Nerve Glide
(Sciatic Nerve Flossing)
The aim of flossing is to help free up the nerve without aggravating it.
How to do it:
Sit upright in a chair.
Extend one leg straight and point your toes toward the ceiling,
then gently flex the foot forward.
Return to foot on the floor.
Repeat 10 to 15 reps per side.
When to Avoid DIY and Seek Help
If your sciatica is getting worse, spreading further down the leg, or interfering with sleep or daily life, it’s time to get assessed properly.
I’m a chiropractor,
I look at how your spine, pelvis, soft tissue, and nervous system are working together.
From there, we can create a treatment plan that makes sense for your body and your goals.
Book an Appointment
You don’t have to live with sciatic pain!
If you see a chiropractor at Latrobe Terrace Chiropractic we will provide hands on care, clear guidance and tailored rehab plans to get you moving like normal again.
