Sciatica exercises: 5 gentle moves and how to do them safely

Sciatica pain usually affects your bottom and the back of one leg.^[1] When it flares, it feels natural to rest until it passes. The advice from the NHS is the opposite: keep up your normal activities as much as you can, and start gentle exercise as soon as you can.^[1]

This guide covers why movement helps, five gentle moves from physical therapy and orthopedic sources, how often to do them, what to avoid, and the warning signs that need a doctor instead of an exercise mat.

Understanding sciatica: causes and symptoms

Sciatica is pain that travels along the sciatic nerve, from the lower back or buttock down the leg. It happens when the nerve is irritated or pressed on.^[1] The nerve starts in your lower back and runs down the back of each leg.^[3]

Symptoms usually affect your bottom and the back of one leg, often down to the foot and toes. You may feel a sharp or burning pain, tingling like pins and needles, numbness or weakness. The pain can be worse when you move, sneeze or cough.^[1]

A slipped (herniated) disc is the most common cause. Others include spinal stenosis (a narrowing of the space the nerves pass through), spondylolisthesis (a spinal bone slipping out of place) and back injuries.^[1] Piriformis syndrome, a pain problem involving a narrow muscle in the buttock, can also cause it.^[3]

Sciatica usually gets better in a few weeks to a few months, but it can last longer, and it can come back.^[1] Our guide to the last stages of sciatica recovery covers the signs that it’s easing.

Why exercise helps with sciatica

Moving is part of treatment, not something to put off until the pain is gone. The NHS advises people with sciatica to:^[1]

• carry on with normal activities as much as possible
• try regular exercises for sciatica, and start gentle exercise as soon as you can
• avoid sitting or lying down for long periods

Moving may hurt at first, but the NHS says it’s not harmful and can help you get better faster.^[1] MedlinePlus, from the US National Library of Medicine, says bed rest is not recommended and suggests exercises that strengthen your core and keep your spine flexible.^[3] It also suggests easing off for the first couple of days, then slowly getting back to your usual activities.^[3]

The exercises below fall into three groups: core strengthening, gentle stretches, and walking or other light activity.

Core strengthening

Strong back and stomach muscles are important for avoiding sciatica, and core exercises are worth keeping up as you get older.^[3] The spine conditioning program from the American Academy of Orthopaedic Surgeons (AAOS) includes the hip bridge, bird dog, plank and abdominal bracing.^[4] For now, skip heavy lifting and twisting your back: MedlinePlus advises avoiding both for the first 6 weeks after the pain begins.^[3]

Gentle stretches

Gentle stretches such as the knee-to-chest and cobra stretches below are part of a sciatica routine from a physical therapist at the Hospital for Special Surgery (HSS).^[5] Ask a physical therapist before you add hamstring stretches. A physical therapist can assess your symptoms and suggest exercises that suit you.^[5]

Walking and other light activity

Walking is an easy way to stay active, and the NHS says anything that gets you moving can help.^[1] Between walks, keep a good posture when you sit and stand.^[1] The AAOS program also starts each session with 5 to 10 minutes of low-impact activity, such as walking or riding a stationary bike.^[4]

5 gentle exercises for sciatica

You can do these on the floor at home. Breathe deeply as you move, and don’t hold your breath.^[5] The steps, holds and repeats below come from the HSS physical therapist’s sciatica routine^[5] and from the AAOS spine conditioning program.^[4] None of these moves should cause you more pain. If one does, stop it right away.^[5]

If you’d rather follow along, the NHS has a free video in which a physical therapist explains how to help sciatica pain and an exercise instructor shows gentle exercises.^[6]

1. Knee-to-chest stretch

1. Lie on your back with your legs extended. Try not to arch your back.
2. Slowly bring one knee toward your chest and hold it with your hands, behind or on top of the knee.
3. Pull gently until you feel a mild stretch in your lower back and hip.
4. Hold for 5 to 30 seconds, then lower slowly and switch legs.^[5]

2. Abdominal bracing

1. Lie on your back with your knees bent and arms at your sides.
2. Tighten your stomach muscles so your stomach pulls in toward the floor, and flatten your lower back into the floor.
3. Hold for 15 seconds, then relax.
4. Repeat 5 times.^[4]

This is the abdominal bracing exercise from the AAOS spine program, which lists it as a daily exercise.^[4]

3. Glute bridge

1. Lie on your back with your knees bent, feet flat on the floor and hip-width apart, arms at your sides.
2. Tighten your core, then press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
3. Keep the arch in your lower back small.
4. Hold for 5 to 30 seconds, then lower slowly.^[5]

4. Bird dog

1. Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
2. Tighten your stomach muscles and look at the floor just ahead of your hands.
3. Reach one arm straight forward and the opposite leg straight back, in line with your back.
4. Pause, lower, and repeat with the other arm and leg.^[5]

5. Cobra stretch

1. Lie on your stomach with your hands under your shoulders and your elbows tucked in.
2. Press into your palms and slowly lift your head, chest and shoulders. Keep your hips on the floor and your elbows slightly bent.
3. Hold for 30 seconds, then lower slowly.^[5]

Lift slowly. Like every move here, it shouldn’t cause you more pain. If it does, stop and leave it out.^[5]

How often to do them

The HSS routine suggests 8 to 10 repeats of each of its moves (knee-to-chest, glute bridge, bird dog and cobra), on each side where it applies, at least twice a week. You can do them every day if they feel good.^[5] AAOS says its full spine program should be done under your doctor’s supervision for 4 to 6 weeks, and that after that, doing its exercises 2 to 3 days a week helps maintain strength and range of motion.^[4] If you’re not sure how to do an exercise, or how often, ask your doctor or physical therapist.^[4]

Tips for safe and effective sciatica exercise

• Warm up first with 5 to 10 minutes of easy walking or riding a stationary bike.^[4]
• Keep good posture when you sit and stand, and use a safe technique when you lift.^[1]
• Don’t push through pain. You shouldn’t feel pain during an exercise, and if a move makes your pain worse, stop it.^[4][5]
• Keep moving between sessions. Get up regularly rather than sitting or lying down for long periods.^[1]

When to see a doctor or physical therapist

A physical therapist can assess your symptoms and give you exercises and strategies to ease the pain. If physical therapy doesn’t help, they can refer you to a sciatica specialist.^[5]

See a doctor if your sciatica:

• has lasted more than a week or two^[5]
• hasn’t improved after a few weeks of home treatment^[1]
• is getting worse, or is stopping you doing your normal activities^[1]

For any of the warning signs above, get help straight away.

Common questions

What is the best exercise for sciatica?

There isn’t one best exercise for everyone. The right moves depend on what’s causing your sciatica and how your body responds. A good rule is that an exercise shouldn’t cause you more pain, and a physical therapist can suggest the moves that suit you.^[5]

What should you not do with sciatica?

Don’t sit or lie down for long periods, and don’t take to bed rest.^[1][3] Avoid heavy lifting and twisting your back for the first 6 weeks after the pain begins, and avoid long spells of sitting with pressure on your buttocks.^[3] Stop any exercise that makes your pain worse.^[5] Ask a physical therapist before doing hamstring stretches.

What is the quickest way to get rid of sciatica?

There’s no instant fix. Sciatica usually gets better in a few weeks to a few months.^[1] To help in the meantime, keep moving, try gentle exercise, hold heat packs on the painful areas, and ask a pharmacist about pain relievers.^[1] MedlinePlus suggests ice for the first 48 to 72 hours, then heat.^[3] If pain wakes you at night or is worse when you lie down, contact your doctor right away.^[3] For sleeping positions, see our guide to sleeping with sciatica.

Can exercise stop sciatica coming back?

It can help. Sciatica can come back, and the NHS suggests regular exercise, a safe lifting technique, good posture, losing weight if you’re overweight and not smoking to lower the chance.^[1] Keeping your back and stomach muscles strong also helps.^[3] For more moves, see our lower back stretches.

Sources

1. NHS. Sciatica. Page last reviewed December 3, 2024.
2. American Association of Neurological Surgeons. Cauda equina syndrome. April 5, 2024.
3. MedlinePlus (US National Library of Medicine). Sciatica. Reviewed August 27, 2024.
4. American Academy of Orthopaedic Surgeons, OrthoInfo. Spine conditioning program.
5. Hospital for Special Surgery. Stretches and exercises to ease sciatica pain, from a PT (with Brian Jones, PT, DPT). September 28, 2022.
6. NHS. Exercises for sciatica problems (video). Page last reviewed March 2, 2026.