Sciatica is a term used to describe pain that radiates along the path of the sciatic nerve, which extends from the lower back, through the hips and buttocks, and down each leg. This pain often arises from the compression or irritation of the sciatic nerve, which can be caused by various underlying conditions, and can include symptoms such as a deep or dull aching pain in the buttocks, a sharp or stabbing pain in the lower back, as well as numbness and tingling throughout the leg. It is important to recognize that sciatica is a symptom rather than a disease. Regardless of the cause of your sciatica, a three-headed approach can be used to combat most symptoms: stretching, strengthening, and low-impact aerobic exercise.

Stretching

Lateral knee drops: Lie on your back with your knees bent. Drop your knees to the left then to the right.

Piriformis stretch: Start by lying on your back with your knees bent. Cross one ankle over the opposite knee and then pull your knee toward the opposite shoulder.

Strengthening

Clamshells: Start by lying on your side with your knees bent. Keeping your heels together, lift your top knee. Repeat on the other side.

Posterior pelvic tilt: Start by lying on your back with your knees bent. Rock your hips/pelvis back by tightening your abdominal muscles.

Low-Impact Aerobic Exercise

  • Walking
  • Stationary biking

Before starting any new exercise program for sciatica, it is strongly recommended to consult with a healthcare professional, such as a doctor or physical therapist. A proper diagnosis is essential to identify the underlying cause of your sciatica and to rule out any serious conditions that may require alternative treatment strategies. 

At Sheltering Arms Institute, our physical therapists can provide a tailored exercise program specific to your needs and ensure that you are performing each exercise with proper form and technique, minimizing the risk of further injury and helping to maximize your recovery. To schedule an evaluation, contact us online or call (804) 764-1000.

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

Occupational Therapy Interventions for Spinal Cord Injury: Innovative Upper Extremity Weight-Bearing Recovery

When you think of body weight support systems in physical rehab, walking probably comes to mind first. But did you know this technology can also transform arm, shoulder, and core recovery after a spinal cord injury? This high-intensity training helps build upper body strength, manage spasticity, improve posture, and boost overall endurance! Learn how we use advanced body weight support technology at Sheltering Arms Institute to help patients safely practice arm weight-bearing and how innovative technology is changing SCI therapy.

How Speech Therapy Can Help Your Cognition

After a stroke or brain injury, everyday thinking skills like memory, attention, and planning can feel overwhelming. Because these skills directly support how we communicate, SLPs use targeted strategies to help patients regain confidence and daily independence. Learn how cognitive-communication therapy can help.

5 Types of Adaptive Equipment for Individuals with Limb Loss

Navigating your home environment and daily life following limb loss can feel challenging at first. Fortunately, there is a robust market of adaptive equipment and assistive technology designed to make life safer, more accessible, and more efficient. Here are five key categories of adaptive equipment that can be highly beneficial following an amputation.

How to Prepare for Knee Replacement Surgery: 5 Ways to Support a Smoother Recovery

Preparing for a knee replacement involves more than scheduling surgery. The steps you take beforehand can make a real difference in how you move, feel, and recover afterward. Building strength, improving mobility, and knowing what to expect can help you go into surgery feeling more confident and better prepared. This approach is called prehabilitation, or prehab. Here are five ways to set yourself up for a smoother recovery after knee replacement.

How to Safely Exercise in the Summer Heat: 4 Essential Tips

Exercise is an important part of maintaining a healthy lifestyle, but during hot summers it can pose a health risk. If you are someone who prefers to exercise outdoors, it is important to follow precautions and know your risk. As we exercise, our muscles work and our core body temperature rises. Our circulatory system is responsible for transporting heat to the skin surface, which causes us to sweat. When it is hot and humid outside, our bodies cannot evaporate sweat as easily, trapping more heat in the body.

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.