Sciatica exercises at home
Sciatica is pain that travels from the lower back or buttock down the back of the leg, often with tingling, caused by irritation of the sciatic nerve.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious back and leg pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- An irritated disc or joint in the lower back
- Long periods of sitting
- Sudden lifting or twisting
Gentle exercises people often use
- Walking10–20 min, 1–3 times a day
Short, regular walks at an easy pace are one of the best things for most back pain.
- Knee to chest3 × 20s each side
On your back, gently pull one knee toward your chest. Stop if leg symptoms increase.
- Pelvic tilt2 × 10
On your back, knees bent, gently flatten your lower back into the floor, then relax.
- Sciatic nerve glide2 × 10
Seated, slowly straighten one knee as you look up, then bend it as you look down. Gentle only, no pulling.
Stay as active as you comfortably can; bed rest tends to slow recovery. Pain that moves out of the leg toward the back is generally a good sign.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Numbness around the groin, buttocks or genitals
- New problems controlling your bladder or bowels
- Weakness in both legs or foot drop
- Severe pain after a fall or accident
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help sciatica?
Common options include walking, knee to chest, pelvic tilt, sciatic nerve glide. Your physiotherapist can tell you which suit you and how hard to push.
Should sciatica exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Stay as active as you comfortably can; bed rest tends to slow recovery. Pain that moves out of the leg toward the back is generally a good sign. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.