Sciatica is characterized by pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. It is typically caused by compression or irritation of the sciatic nerve roots in your lower spine. Inactivity and lack of exercise can worsen sciatica symptoms in some people.
The sciatic nerve is the largest and longest nerve in the human body, originating in the lower back and traveling down the buttocks, thighs, calves and into the feet. It controls many of the muscles in the lower legs and provides sensation to the thighs, lower legs and feet.
Sciatica refers to pain, numbness, or weakness that radiates along the path of the sciatic nerve, usually only affecting one side of the body. The most common cause is a herniated or “slipped” disc in the lower back compressing part of the nerve roots that make up the sciatic nerve. Other causes can include spinal stenosis (narrowing of the spinal canal), spondylolisthesis, piriformis syndrome, pregnancy, and trauma.
The hallmark symptom of sciatica is sharp, shooting pain that radiates from the lower back and hip down the back of the thigh into the leg and foot. Other symptoms may include tingling, numbness, or muscle weakness along the nerve pathway.
For many people, sciatica pain comes and goes. An episode may last for a few weeks and then go away on its own. For others, the condition can be chronic or recurring over months or years. The pain and other symptoms are usually worse with prolonged sitting, bending, lifting, or other activities that put pressure on the lower spine.
Does Inactivity Worsen Sciatica?
Research shows that for many people, being inactive and avoiding exercise can actually worsen sciatica symptoms over time. There are several reasons why:
- Lack of movement leads to stiffening and reduced flexibility in the lower back, hips, and hamstrings. This puts more stress on the sciatic nerve roots when bending or stretching.
- Sitting for prolonged periods can increase pressure on the sciatic nerve in the back and legs.
- Weakness in the core muscles of the back and abdomen due to inactivity can lead to poor posture and alignment, increasing strain on the lower back and compressing the sciatic nerve.
- Being inactive allows muscles in the hips and legs to become tight and tense, which can irritate the sciatic nerve.
- Not moving and stretching the legs fully can cause the sciatic nerve to get “stuck”, leading to increased pain and inflammation.
- Being sedentary leads to weight gain in some people, which puts additional pressure on the spine and nerves.
Benefits of Exercise for Sciatica
While it seems counterintuitive to be active when suffering from sciatic pain, regular exercise that targets core strength, flexibility, and posture is actually an important part of effective sciatica treatment.
Research has found that specific exercises can provide significant relief of sciatica pain and other symptoms. Some key benefits include:
- Strengthening the core and back muscles helps support the lower spine, taking pressure off the sciatic nerve.
- Gentle stretching of the hips, hamstrings, and calves loosens tight muscles that can irritate the sciatic nerve.
- Improving posture through exercise reduces abnormal curvature of the spine that can pinch the nerves.
- Low-impact aerobic exercise increases blood flow, which helps reduce inflammation around the sciatic nerve.
- Yoga, tai chi, and pilates strengthen muscles while improving flexibility and balance.
- Exercise stimulates the body’s natural pain-relieving endorphins.
In one clinical study, people with chronic sciatica who completed a 12-week program of specific stretching and strengthening exercises experienced a 40% decrease in pain levels. The improvements lasted over a year after completing the exercise program.
Effective Exercises for Sciatica
It’s important to choose the right types of exercise when you have sciatica. Low-impact activities that gently strengthen the core and improve flexibility are best. Recommended options include:
Walking
Brisk walking is a simple way to get the lower back and leg muscles moving without jarring impact. Start with short walks and gradually increase distance as able. Use good posture and swing arms to increase core activation.
Swimming
The buoyancy of water takes pressure off the lower back while allowing full range of motion. Swimming works the core muscles and legs without compressing the spine.
Yoga and Stretching
Poses like cat-cow stretch, child’s pose, and knees to chest target the back and hips to improve mobility and flexibility. Seated spinal twists also gently open up the lower back.
Core Strengthening
Exercises like planks, bridges, and abdominal crunches strengthen the core muscles that support the spine and take pressure off compressed nerves.
Aerobic Exercise
Low-impact cardio like using an elliptical trainer or stationary bike allows gentle activity to increase circulation and reduce inflammation.
Physical Therapy Exercises
A physical therapist can design a tailored exercise program to specifically target areas of tightness, weakness, and imbalance contributing to your sciatica.
Tips for Exercising with Sciatica
It’s important to gradually ease into exercise if you have sciatic nerve pain. Trying to do too much too soon can exacerbate symptoms. Here are some helpful tips:
- Always warm up with at least 10 minutes of gentle stretching before any workout.
- Focus on controlled movements and proper technique – no jerky motions or twisting.
- Only move into ranges of motion that feel comfortable – don’t push through pain.
- Modify exercises to reduce strain on your back if needed.
- Listen to your body and take breaks as needed during workouts.
- Stay well hydrated before, during, and after exercising.
- Apply heat or ice packs to the lower back after exercising to reduce inflammation.
You may need to start with just 5-10 minutes of gentle activity and slowly increase over days and weeks. The goal is to keep moving safely while avoiding aggravating your sciatica.
Precautions with Exercise and Sciatica
While exercise can help alleviate sciatic pain, certain types of activity can make symptoms worse if you have a nerve impingement or disc-related sciatica. Use caution with:
- High-impact exercises like running, jumping, or plyometrics.
- Heavy weight lifting or aggressive bending and twisting.
- Yoga postures that hyper-extend the lower back.
- Prolonged sitting – take regular breaks if driving or sitting for work.
Always talk to your doctor or physical therapist before starting a new exercise program, especially if you have severe or chronic sciatica. They can recommend safe, effective activities tailored to your condition.
Other Lifestyle Tips for Managing Sciatica
While staying active is important, there are other lifestyle measures that can help relieve pressure on the sciatic nerve and improve your symptoms:
- Use good posture when sitting and standing.
- Avoid sitting for longer than 30 minutes – take regular breaks to move.
- Sleep on your side or back with knees bent using a pillow between your legs.
- Stretch your hamstrings and hips for 5 minutes several times a day.
- Consider physiotherapy or massage therapy to target tight muscles.
- Apply heat or cold packs to help reduce muscle tension and inflammation.
- Maintain a healthy weight to avoid excess stress on the lower spine.
- Wear comfortable, low-heeled supportive shoes.
When to See a Doctor
You should consult a doctor or physical therapist if:
- Your sciatica pain persists for more than a week or keeps recurring.
- Your pain is very severe or is not alleviated by over-the-counter medication.
- You experience numbness, tingling, or weakness in your leg or foot.
- You have difficulty controlling your bowels or bladder.
A doctor can check for an underlying cause of your sciatica, such as a herniated disc or spinal stenosis, and provide treatment recommendations. For severe sciatica that doesn’t respond to other therapies, a doctor may recommend steroid injections or surgery.
The Bottom Line
Research clearly shows that inactivity and failing to exercise can actually worsen pain and other sciatica symptoms over time. While it may seem counterintuitive to be active when suffering from sciatic nerve pain, regular exercise helps strengthen the back and core muscles, improve flexibility, and reduces inflammation – all of which can alleviate sciatica.
Walking, swimming, yoga, and other low-impact activities are generally safe and beneficial forms of exercise for sciatica. Working with a physical therapist or doctor allows you to design a tailored exercise program to target specific muscles groups contributing to your sciatica. Along with other lifestyle measures, staying active gives you the best chance of managing and recovering from sciatic nerve pain.