The Best Low-Impact Exercises for Sciatica Pain Relief

Dealing with sciatica pain can be a daily struggle, affecting your ability to move comfortably and perform everyday tasks. Incorporating low-impact workouts into your routine can provide significant relief!

Here, we’ll explore a range of gentle yet effective exercises designed to alleviate sciatica pain and improve mobility, plus the top exercises to avoid.

Note: It’s best to consult your doctor before starting an exercise routine or if you experience worsening pain.

Swimming/Pool Exercises

Water therapy is a fantastic option for sciatica patients! It reduces the weight-bearing load that can cause more pain, which means less discomfort while exercising.

Pool exercises are also a great way to work on your core and provide you with some immediate relief from sciatica pain.

Research has shown that water therapy can help to strengthen and lengthen the muscles in your back while reducing pain.

Workout to try: Pool Exercises For Seniors (30 Minute Pool Workout)

Yoga

Yoga naturally helps strengthen and lengthen your spine, stretch your muscles, and fix your back’s alignment. Adding consistent preventative stretching targeted towards sciatic pain can be a game changer for your pain management and general wellness.

Workouts to try: 

• Fast Sciatica Relief in 8 Minutes (2024 Guide)
• 12 Best Yoga Poses to Reduce Back Pain

Walking

Regular exercise, such as walking, can help strengthen your core muscles, reduce inflammation, and improve flexibility, supporting your spine and reducing stress on your lower back. While walking is a great, low-impact option for sciatica relief, certain aspects should be avoided, such as walking uphill or on uneven surfaces. Keep your strides short and pace steady, and take breaks when needed. Start slow and work up to a quicker pace when you’re ready!

Workouts to try: 

• Walking Workouts for Weight Loss
• Power Walking for Beginners

You can also try a walking pad for indoor walks.

Low-Impact Strength Training Moves

If you struggle with sciatica symptoms, high-impact exercises that include running, jumping, twisting, or bending should be avoided.

Instead, try low-impact options that work your core without putting extra strain on the sciatic nerve.

Moves to try: 

• Bridge
• Pelvic Tilt
• Modified Plank

Movements and Exercises to Avoid with Sciatica

While exercise is a great way to relieve sciatica pain, there are certain movements, activities, and exercises to avoid:

• Avoid jarring motions and sudden changes in direction, especially those that force your back to bend or twist quickly and repetitively.  
• As a general rule, high-impact exercise should be avoided until symptoms start to resolve. Running, jumping, high-impact aerobics, and burpees should all be avoided.
• Many individuals need to avoid golf and tennis due to the amount of low back bending and twisting required.
• Avoid sitting and/or standing in the same position for a long period of time. Sitting still for a long time can cause sciatica pain to flare up.
• In general, avoid lifting anything heavy while twisting or bending your back, including exercises like weighted deadlifts.

While sciatica symptoms look different for everyone, it’s important to understand the root cause of what can aggravate your specific pain. This will help you avoid making it worse and keep you on the path to healing!

• Category: Fitness