Dealing with sciatica can feel like a constant battle. That sharp, shooting pain starting in your lower back and radiating down your leg can disrupt your day and make even simple movements a challenge. But don't worry—we've got your back (literally). In this post, we'll break down what sciatica is, why it happens, and share four effective exercises that can help you feel better fast.
This post is a companion to one of our recent YouTube videos. You can check it out here.
Sciatica typically originates in the lower back, often presenting as pain on one side that radiates down the leg. This discomfort can travel through the glutes, hamstrings, calves, and even to the toes. In many cases, the pain results from irritation of the sciatic nerve, often due to issues like a herniated disc or muscle imbalances.
For most people with sciatica, exercises that involve extension of the lower back can help alleviate symptoms. Extension helps reduce pressure on the sciatic nerve, bringing relief and often lessening pain.
⚠️ Important: If any of these exercises worsen your pain or cause the discomfort to travel further down your leg, stop immediately. We also have other resources for alternative exercises that might be better suited for you.
This simple movement helps extend your lower back and bring relief.
How to Do It:
Modification: If this position is too challenging, rest on your forearms instead of your hands.
Pro Tip: Use this position to relax while watching TV—it’s great for reducing symptoms without feeling like "exercise."
This exercise builds on the prone press-up by engaging your core for extra stability.
How to Do It:
Modification: If lifting your hips is too hard, go back to the prone press-up or just work on lifting slightly higher each time.
This move targets the glutes and lower back to build strength and stability.
How to Do It:
Why It Works: Activating the glutes helps support the lower back and reduce strain on the sciatic nerve.
This simplified bird dog strengthens your core and glutes without putting undue strain on your back.
How to Do It:
Pro Tip: Stability is key—focus on keeping your core engaged to prevent unnecessary movement.
Once you've completed the exercises, stand up and take stock of how you feel:
If the symptoms have improved, you’re on the right track! If not, don’t give up. Sciatica can sometimes stem from other issues, and we have other resources and exercises tailored to different causes of back pain.
For more detailed instructions and additional exercises, download our FREE Sciatica Relief PDF Guide. It includes step-by-step instructions, more videos, and tips to manage your symptoms effectively.
If these exercises have helped, let us know, subscribe to our YouTube Channel by clicking here.
Sciatica doesn't have to rule your life. With the right exercises and consistent effort, you can reduce pain, improve mobility, and get back to doing what you love. Start today and take the first step toward relief!
Need personalized advice? If you are in the Birmingham, Alabama area and are experiencing any pain, reach out to us and book an appointment by clicking here.