If you’ve got sciatica, it’s important to exclude serious pathology before pursuing a home-based exercise program. Give us a call on 586-725-3100 to discuss your case via the phone with one of our doctors. Also, review our sciatica articles for reference, “Surgey for Sciatica?” and “Leg Pain and Numbness – how to treat.”

Here are some home-based exercises you can do:

4 Easy Core Exercises for Sciatica Relief

Building core muscle strength

Regular core strength exercises are crucial to preventing and minimizing sciatic pain episodes. A yoga program is great for this.

Improving hamstring flexibility

Tight hamstrings create stress and strain in the lower back, which can promote sciatic-type symptoms.

Aerobic exercises

General fitness, blood flow and exercise-induced release of pain-killing endorphins is helpful in the overall management of pain.

Pelvic tilt

This exercise mobilizes the lower back. (See image above)

Sloppy push ups

This exercise influences the mechanics of the back in a way that offloads pressure from the spinal nerves, thus potentially reducing sciatic pain.

Woman doing press up exercise for sciatica pain relief
Image credit: https://www.spine-health.com/wellness/exercise/exercise-sciatica-a-herniated-disc

Straight leg raise

This exercise stretches the hamstrings, and loosens the sciatic nerve in its sheath.

Woman lying on her back outdoors doing a supine leg raise
Image credit: https://www.spine-health.com/wellness/exercise/exercise-sciatica-a-herniated-disc