Exercising with sciatica: Here’s how to do it, according to the experts

Exercising with sciatica might seem like an impossible task if you suffer from the condition, but it could alleviate your symptoms, experts believe. The sciatic nerve is the longest in your body, starting with nerve roots located in your lumbar spine which then run through your hips, bum, and legs, down to your feet.

We spoke with experts to delve deeper into what sciatica is, why it occurs, and how exercising with sciatica to relieve sciatic nerve pain really does work, as well as what to avoid altogether. Elwell explains that symptoms include shooting pains, numbness, and weakness in your leg which worsen when standing or walking. “Risk factors include age-related changes, obesity, prolonged sitting, and diabetes mellitus,” she says. “It can happen at any point in life, but men are three times more likely to suffer from this condition, and it normally occurs between the ages of 40 and 50.”

In terms of published evidence, most meta-analyses and reviews show that there are no significant benefits to bed rest over staying active when it comes to sciatica pain . However, as mentioned in a review posted in Spine, “because there is no considerable difference between advice to stay active and advice for bed rest, and there are potentially harmful effects of prolonged bed rest, it is reasonable to advise people with acute low back pain and sciatica to stay active.

Elwell advises working closely with a physiotherapist who can direct which exercises are beneficial for you. “Slow and gentle stretches are advised,” she agrees. “Yoga , Pilates, swimming, walking, and stationary indoor cycling are all great options, and it’s important to remain as active as possible with your day-to-day activities.”

Elwell recommends going to the gym, but jumping, bending forward, twisting, and lifting both your legs together could aggravate pressure on the sciatic nerve. She recommends avoiding exercises like:

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