11 Exercises for Sciatica Pain Relief
Help for sciatic nerve pain.
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I was just walking through the grocery store, minding my own business, when I felt a sharp pain and my hip buckled. I almost fell over!
My fellow shoppers gave me the side eye and one older woman clenched my forearm, looked down at my swollen belly and asked, “Are you okay sweetie?”
“Yes, I’m fine, thank you. It’s just sciatica,” I answered, as a deep ache in my hip replaced the sharp pain.
The woman shook her head knowingly and proceeded to tell me all about her current struggles with sciatica. (Does this oversharing among strangers only happen in the South?)
I endured sciatica during both of my pregnancies and, for the most part, the pain resolved itself after giving birth.
Sciatica doesn’t just affect pregnant people, however. It’s a relatively common condition that some folks experience at least once in their lifetime.
As a massage therapist, I work with a handful of clients managing chronic sciatica or who are experiencing it for the first time.
In this post, we’ll explore common causes of sciatica and easy self-care exercises you can experiment with for sciatica pain relief.
©KindBody Movement, LLC
What is sciatica?
Sciatica is a kind of nerve pain that follows the path of the sciatic nerve.
The sciatic nerve runs from the lower back, through the hips and buttocks, and all the way down each leg. Sciatica pain can radiate along this path and usually only affects one side of your body at a time.
This photo shows the group of nerves that emerge from the lower spine. The thick yellow nerve that continues into the pelvis is the sciatic nerve. Illustration by Alice Roberts.
What causes sciatica?
Common causes of sciatica can include:
Herniated disk
Narrowing of the spine
Piriformis syndrome
Injury
Issues like a herniated disk, bone spurs on the spine, or a narrowing of the spine (AKA spinal stenosis) compress part of the sciatic nerve and cause inflammation, pain, and numbness in the affected leg.
The sciatic nerve runs right under a hip muscle called the piriformis. If the piriformis is irritated or inflamed, it can also affect the sciatic nerve, resulting in sciatica-like pain. Things like trauma to the hip or buttock area, muscle hypertrophy (often seen in athletes during conditioning), and sitting for long periods of time can cause piriformis syndrome.
Pro tip: If you’re experiencing sciatica-like pain AND you sit with your wallet in your back pocket, try removing your wallet before sitting down. The added bulk could be irritating your piriformis and, in turn, your sciatic nerve.
The sciatic nerve and its branches are noted in yellow. It travels from the lower back all the way down the leg.
What does sciatic nerve pain feel like?
Sciatic nerve pain can feel different from body to body and may change or morph based on your activities. If you’re experiencing sciatic nerve pain, you might feel…
A burning sensation,
Numbness,
Weakness,
A dull ache,
Pins and needles, or
An electrical shock, anywhere along the path of the sciatic nerve.
A handful of my clients also report experiencing a dull ache that radiates around to the front of the thigh and even to the side of the shin.
What can I do for sciatica pain relief?
If the pain isn’t too severe, it’s best to stay active and keep moving—especially because prolonged sitting (or standing) can make the pain worse. Sometimes taking a gentle stroll can help. Obviously avoid any positions or activities that make the pain worse.
When sitting, be sure to find neutral with your pelvis. Avoid tilting your pelvis forward (as in the first picture) or back (as in the 3rd picture). ©KindBody Movement, LLC
Because sciatic nerve pain can originate with an issue in the lower back (like with a herniated disc), it makes sense to take care of your back as a means of prevention and treatment. Daily low back maintenance activities might include…
Posture checks while sitting and standing
Feel-good stretching
Weight bearing exercise
Strengthening the muscles of the core and hips.
Many of the exercises shared online for sciatica pain relief focus solely on the hips and legs. My list includes a few hip and core strengthening exercises as well.
Exercises for Sciatica Pain Relief
Holistic Pain Relief
A body’s experience of pain isn’t determined solely by tissue damage. Things like your beliefs about pain, how supported you feel, and your overall stress level can influence the pain you experience.
When managing pain, it can be helpful to ramp up your general self-care. Things like staying hydrated, eating well, getting enough sleep, plugging in to your community, and making time for things that bring you joy can make a painful episode feel more manageable.
Conclusion
Sciatic nerve pain can really suck. Thankfully, it can also be really easy to treat. For many bodies, time, a few general self-care exercises, and maybe a massage from a therapist skilled in treating low back pain can be enough to provide relief. If, however, you’ve been experiencing even mild sciatica for a month or more, it’s time to get in touch with a physical therapist who can offer you a personalized treatment program.