Physical therapy (PT) can help relievesciatica painby reducing nerve compression, improving flexibility, and strengthening muscles.
Exercise also increases blood flow, which promotes healing.
Glute Bridge
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Glute bridges strengthen muscles in your buttocks:
2.
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Clamshell
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The clamshell exercise strengthens muscles on the outer hips:
4.
Cobra Stretch
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The cobra stretch improves flexibility in the lower back:
6.
Should You Do Sciatica Exercises If You Have Pain?
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Stop doing physical therapy exercises for sciatica if your pain increases.
Exercises to Avoid
When performing physical therapy exercises for pain from sciatica, avoid overdoing it.
Specificexercises or movements can worsen sciatica pain.
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Avoid activities that involve:
Consult a physical therapist for individualized recommendations.
Exercise also increases blood flow which promotes healing.
University of California San Francisco.Hip strengthening protocol.
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American Academy of Orthopaedic Surgeons.Spine conditioning program.
Princeton University Athletic Medicine.Pelvic stabilization, lateral hip and gluteal strengthening program.
George Mason University.Post-workout stretch routine.
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Aurora Health.Lower extremity stretching home exercises program.
Kaiser Permanente.Piriformis syndrome: exercises.
Johns Hopkins Medicine.Spinal cord compression.
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2022 Nov 12;14(11):e31405.
doi:10.7759/cureus.31405
American Academy of Orthopaedic Surgeons.Sciatica.
Harvard Health Publishing.Sciatica: gentle stretches to help relieve pain and improve mobility.
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