8 types of sciatica exercises you may learn in physical therapy

Do you feel a shooting pain in your lower back that travels down your leg? If this has happened to you, you might be experiencing a symptom called sciatica. Sciatica is the irritation of the sciatic nerve. The sciatic nerve is the longest nerve in the body, which is why sciatica pain can be felt through so much of the body. Sciatica can be caused by various conditions including spinal stenosis and herniated discs. To address your sciatica, physical therapy exercises can help.

8 physical therapy exercises for sciatica

Here are eight PT exercises that can help with sciatic pain. Your physical therapist will show you how to do them correctly and instruct you on how many repetitions to do for each stretch/exercise.

• Pelvic tilt — Pelvic tilts can be great for your core. Strengthening your core muscles can improve lower back stability to reduce pressure on the sciatic nerve. Begin this exercise lying on your back. Bend your knees upward with your feet flat on the floor. Next, tighten your abdominal muscles and push your lower back into the floor. Try holding this position for at least five seconds before releasing.
   
• Piriformis stretch — Sciatica is a symptom of many different conditions. One of these is piriformis syndrome. The piriformis is a narrow muscle running from the lower spine to the upper thigh. Stretching this muscle can alleviate sciatica caused by piriformis syndrome. To engage the piriformis, start by lying on your back with both knees bent. Cross one leg over the other, resting the ankle on the opposite knee. Then pull the uncrossed leg into your chest until you feel a stretch in your buttocks. Hold for 20 to 30 seconds before switching legs.
   
• Hamstring stretch — To stretch your hamstring, start by sitting on the edge of a chair. Extend one leg in front of you. Keeping your back straight, lean forward and try to touch your toes. Repeat this exercise several times with each leg. This stretch can improve flexibility in the legs and hips. Better flexibility can relieve tension and reduce hip pain and other painful symptoms caused by sciatica.
   
• Glute bridges — Glute bridges start in a lying position. Start with your back and feet flat against the floor. Your feet should be about hip width apart with your knees bent. From here, you can lift your hips off the floor. This engages your glutes and core muscles. After holding for a few seconds, gently lower your hips back down. You can repeat for 10 to 15 repetitions.
   
• Cat-cow stretch — The cat-cow stretch is a popular exercise in yoga. It can also be an effective physical therapy exercise for sciatica. Begin with your hands and knees on the floor. Arch your back upward into the “cat pose” while tucking your chin into your chest. After holding this for a moment, arch your back downward into the “cow pose” and look up. This stretch can improve spinal flexibility and provide sciatica relief.
   
• Child’s pose — This stretching physical therapy exercise can be great for addressing sciatica. Start on your hands and knees with your arms extended out in front of you. Your lower legs should be touching your thighs. Breathe deeply for 30 seconds to a few minutes in this position. Stretching the lower back with this physical therapy exercise can reduce the pressure that leads to sciatica.
   
• Seated spinal twist — The seated spinal twist stretches the spine. This promotes health along the spinal cord and can alleviate sciatic pain. To do this exercise, sit on the floor with your legs extended in front of you. Cross one leg over the other and place the foot flat on the floor. Gently twist your torso toward the crossed leg. You can use your arms for support. Hold the stretch for 20 to 30 seconds; then switch sides.
   
• Wall sits — By strengthening the quadriceps, wall sits promote better posture and reduce pressure on the sciatic nerve. This can make wall sits a great physical therapy exercise for sciatica. You can start doing wall sits by standing against a wall. Keep your feet shoulder width apart. Slide down the wall carefully, bending your knees until they are at a 90-degree angle. Try to hold this position for around 20 seconds; then stand and repeat.

Alliance PTP is ready to help you find top-notch physical therapy exercises for sciatica

At Alliance Physical Therapy Partners, we’re proudly bringing together physical therapy practices across the country to help people get the high-quality PT they need. 

Want to see a physical therapist in person? We can put you in touch with an Alliance PTP partner that’s close to you and that can help you address sciatica. 

Not keen on in-person PT sessions or not close to an Alliance PTP partner? No worries. We also offer effective and affordable virtual physical therapy through our Agile Virtual Physical Therapy platform. 

Come find help for your injury or chronic condition today!