Sciatica Exercises for Leg Pain Relief at Home

Sciatica causes pain radiating from the lower back down the leg, often accompanied by numbness or tingling. The right exercises can significantly reduce symptoms and speed recovery. This guide provides evidence-based exercises you can do safely at home.

Understanding sciatica

Sciatica is not a diagnosis but a symptom of sciatic nerve irritation. Common causes include:

• Disc bulge or herniation: Most common cause
• Spinal stenosis: Narrowing of spinal canal
• Piriformis syndrome: Muscle compressing nerve
• Degenerative disc disease: Age-related changes
• Spondylolisthesis: Vertebra slipping forward

Typical symptoms

• Pain radiating from lower back down back of leg
• Usually affects one leg
• Numbness or tingling in leg or foot
• Weakness in affected leg
• Pain worsens with sitting, coughing, or sneezing
• Burning or electric shock sensations

When to exercise

Exercise is beneficial for most sciatica, but timing and type matter.

Safe to exercise if

• Pain is improving or stable
• No severe weakness
• Can move without severe pain
• No red flag symptoms

Red flags: Seek urgent medical help

• Loss of bladder or bowel control
• Numbness in saddle area (between legs)
• Weakness in both legs
• Severe or rapidly worsening symptoms
• Difficulty walking

Exercise principles for sciatica

• Start gently: Begin with easiest exercises
• Centralize pain: Exercises should move pain towards back, away from leg
• Avoid aggravating: Stop exercises that increase leg pain
• Be consistent: Regular exercise aids recovery
• Progress gradually: Increase difficulty as symptoms improve

Initial exercises (acute phase)

When pain is severe, start with these gentle movements.

1. Prone lying (lying on stomach)

Purpose: Gentle extension, may reduce disc pressure

How to do it:

1. Lie face down on bed or floor
2. Pillow under hips if more comfortable
3. Arms by sides or under forehead
4. Hold 5-10 minutes
5. Repeat several times daily

Note: Stop if leg pain increases.

2. Prone press-ups (McKenzie extension)

Purpose: Spinal extension to reduce disc pressure

How to do it:

1. Lie face down
2. Place hands under shoulders
3. Push upper body up, keeping hips on floor
4. Hold 5 seconds
5. Lower down
6. Repeat 10 times, every 2-3 hours

Important: This should reduce leg pain. If leg pain increases, stop and try other exercises.

3. Pelvic tilts

Purpose: Gentle lower back movement

How to do it:

1. Lie on back, knees bent
2. Flatten lower back against floor
3. Hold 5 seconds
4. Relax
5. Repeat 10 times

Nerve gliding exercises

These help the sciatic nerve move more freely.

4. Sciatic nerve floss (lying)

Purpose: Improve nerve mobility

How to do it:

1. Lie on back
2. Bend one knee to chest
3. Straighten knee, pointing toes towards you
4. Bend knee again
5. Repeat 10 times slowly
6. Do 2-3 times daily

Note: Should feel gentle stretch, not sharp pain.

5. Seated sciatic nerve glide

Purpose: Nerve mobility in functional position

How to do it:

1. Sit on edge of chair
2. Straighten affected leg
3. Point toes up
4. At same time, look up
5. Then point toes down and look down
6. Repeat 10 times

Stretching exercises

6. Knee to opposite shoulder

Purpose: Stretch piriformis muscle

How to do it:

1. Lie on back
2. Bend affected leg
3. Pull knee towards opposite shoulder
4. Hold 30 seconds
5. Repeat 3 times

7. Piriformis stretch (figure 4)

Purpose: Deep glute stretch

How to do it:

1. Lie on back, knees bent
2. Cross affected ankle over opposite knee
3. Pull unaffected thigh towards chest
4. Hold 30 seconds
5. Repeat 3 times

8. Hamstring stretch

Purpose: Reduce tension on sciatic nerve

How to do it:

1. Lie on back
2. Lift affected leg, keep knee straight
3. Hold behind thigh or use towel
4. Pull gently towards you
5. Hold 30 seconds
6. Repeat 3 times

Strengthening exercises (recovery phase)

Add these as pain improves.

9. Bridge

Purpose: Strengthen glutes and lower back

How to do it:

1. Lie on back, knees bent
2. Lift hips off floor
3. Form straight line from knees to shoulders
4. Hold 5-10 seconds
5. Lower slowly
6. Repeat 10 times

10. Bird dog

Purpose: Core and back stability

How to do it:

1. Start on hands and knees
2. Extend opposite arm and leg
3. Keep back level
4. Hold 5-10 seconds
5. Alternate sides
6. 10 reps each side

11. Clamshells

Purpose: Strengthen hip muscles

How to do it:

1. Lie on side, knees bent
2. Keep feet together
3. Lift top knee, opening legs like clamshell
4. Hold 3 seconds
5. Lower slowly
6. Repeat 10 times each side

12. Abdominal bracing

Purpose: Core stability

How to do it:

1. Lie on back or sit
2. Tighten stomach muscles
3. Do not hold breath
4. Hold 10 seconds
5. Repeat 10 times

Sample progression programme

Activities to avoid

During acute phase, avoid:

• Prolonged sitting (take breaks every 20-30 minutes)
• Forward bending exercises (toe touches)
• Heavy lifting
• Twisting movements
• High-impact activities (running, jumping)
• Activities that increase leg pain

Positions for pain relief

Lying positions

• On back: Pillow under knees
• On side: Pillow between knees
• On stomach: Pillow under hips (if comfortable)

Sitting

• Use lumbar support
• Sit back in chair
• Feet flat on floor
• Take frequent breaks
• Avoid soft, low chairs

Walking for sciatica

Walking is excellent for sciatica recovery:

• Start with short distances (5-10 minutes)
• Walk on level ground
• Maintain good posture
• Gradually increase duration
• Stop if leg pain increases significantly
• Aim for 20-30 minutes daily as symptoms improve

When to seek professional help

Consider specialist back and neck physiotherapy if:

• Pain not improving after 2-3 weeks
• Unsure which exercises are safe
• Symptoms worsening
• Significant weakness developing
• Need personalized assessment
• Want hands-on treatment
• Recurring sciatica episodes

Medical treatments

Alongside exercise, your GP may recommend:

• Pain relief: Paracetamol, NSAIDs
• Neuropathic pain medication: Gabapentin, amitriptyline
• Muscle relaxants: For muscle spasm
• Steroid injections: If severe and not improving
• Surgery: Rarely needed, only if severe or not improving

Realistic recovery timeline

• Week 1-2: Acute pain, focus on pain relief and gentle movement
• Week 3-6: Gradual improvement, add more exercises
• Week 6-12: Significant improvement for most people
• 3-6 months: Full recovery typical

Note: 80-90% of people recover with conservative treatment within 6-12 weeks.

Preventing recurrence

• Continue core strengthening exercises
• Maintain good posture
• Lift correctly (bend knees, not back)
• Take regular breaks from sitting
• Stay generally active
• Maintain healthy weight
• Address problems early

The bottom line

Managing sciatica effectively involves:

• Starting with gentle extension exercises
• Adding nerve glides as tolerated
• Stretching tight muscles
• Strengthening core and glutes as pain improves
• Walking regularly
• Avoiding aggravating activities initially
• Being patient — recovery takes weeks

Most people with sciatica recover well with appropriate exercise and activity modification. The key is consistency and gradual progression.

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience treating sciatica and back pain. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides home physiotherapy visits across Staffordshire Moorlands and Cheshire East, helping people recover from sciatica and prevent recurrence.

View Lizzie's profile