ExercisesAbdominal/Core Exercises: Most back pain can be remediated somewhat by strengthening the core. Stability in the middle of the torso and through the hips can allow the back muscles to do less work, which puts less pressure on the spinal bones and joints.

Hamstring Exercises: Hamstrings account for a very large portion of the leg. Many sciatica sufferers who have a hard time transitioning between standing, sitting, and lying down will find that hamstring flexibility and strength allows for greater mobility. Further, strong legs beget a strong back, which allows the entire area running along the sciatic nerve to be more absorbent of pain.

Stretching Exercises: Proprioception – awareness of one’s joint location and proximity – can help sciatica sufferers move in the most comfortable ways and allows for greater strengthening and range of motion. Typically, sciatic symptoms are relieved with standing or walking and flare with prolonged sitting. Elongation and stretching exercises can help reverse damage done by excessive sitting.

Swimming: Nearly everyone recognizes the difference in mobility in the water versus on land. Sciatica patients often find that movement in a pool alleviates a lot of pressure not only through the duration of swimming or aqua-therapy, but for days after. Especially during or immediately following a sciatic pain flare, swimming is a gentle movement option.