My top 4 strengthening exercises for sciatica

When you're dealing with sciatica, the instinct is to want to take it easy and rest. But staying active is actually one of the best things you can do.

Gentle, targeted movement helps reduce nerve irritation, strengthen supporting muscles and improve mobility, all of which can ease sciatic pain over time.

The key is to focus on safe, controlled exercises that support the spine and keep your body functional.

Here are my top 4 strengthening exercises for sciatica.

Try to do all four every night for 10-15 minutes total. Keep it up for at least two to three weeks and let me know when you feel better!

1. Bird Dog

   
   

   

   The Bird Dog is a great exercise to ease the pain of sciatica

   The Bird Dog builds core stability and strengthens the lower back, hips and shoulders. A strong core reduces strain on the lumbar spine, preventing nerve compression. How to do it here.

2. Sit-ups with Elevated Legs

   
   

   

   Sit-ups with elevated legs is a great exercise to help ease the pain of sciatica

   Sit-ups with legs elevated legs are better for sciatica than traditional crunches with feet on the floor because they reduce pressure on the lower back and help engage the deep core muscles more effectively. Specifically, propping the legs on a higher surface places the pelvis into imprint, so there's less likelihood of arching in the lower back than if the feet were on the floor. Excessive arching could aggravate the sciatic nerve. Also, we protect the back by having a strong core!

3. Squatting

   

   Squatting is just a great exercise, whether you have sciatica or not.

   Weak glutes and leg muscles contribute to poor posture and increased strain on the lower back. Squatting activates the glutes, hamstrings and quadriceps, which support the spine and reduce pressure on the sciatic nerve.

Additionally, tight hips can exacerbate sciatic pain by restricting movement and causing compensations in the low back. Squats help improve hip flexibility and mobility, reducing tension around the sciatic nerve.

How to do a squat effectively here.

4. Supine Marches

   
   

   

   Supine Marches are a great foundational exercise for treating the pain of sciatica.

   Supine Marches are not super hard but they are very effective if done properly. Why? This exercise gently engages the transverse abdominis and other deep core stabilizers. Core stability reduces excess movement in the lower back--anything to avoid aggravating sciatic nerve pain back there!

   
   

How do a supine march effectively here.

Finally, remember that "rest is rust." Stay mobile and active to feel better! Good luck!