Don’t Make These Mistakes: Top Sciatica Exercises to Avoid

Last Updated on June 5, 2023 by Dr. Tiffany Egan

As someone who has dealt with sciatica, I know first-hand how frustrating and debilitating it can be. Sciatica is a condition where the sciatic nerve, which runs from your lower back down to your legs, becomes compressed or irritated. This can cause pain, numbness, and tingling sensations in your lower back, hips, and legs. While there are several treatments available for sciatica, exercise is often recommended as a way to manage symptoms and improve mobility. However, not all exercises are created equal when it comes to sciatica. In this article, I’ll share the top sciatica exercises to avoid and safe alternatives to help you manage your symptoms.

What is Sciatica?

Before we dive into the top sciatica exercises to avoid, let’s first understand what sciatica is. As I mentioned earlier, sciatica is a condition where the sciatic nerve becomes compressed or irritated. This can be caused by several factors, including a herniated disc, spinal stenosis, or even pregnancy. When the nerve is compressed, it can cause pain, numbness, and tingling sensations in your lower back, hips, and legs. The pain can range from mild to severe and can be constant or intermittent.

The Role of Exercise in Managing Sciatica

Exercise can be a helpful tool in managing sciatica. It can help improve flexibility, strengthen the muscles supporting your spine, and improve blood flow to the affected area. However, it’s important to note that not all exercises are suitable for sciatica. Some exercises can actually worsen your symptoms and make your condition worse.

Should I continue to exercise with sciatica?

If you have sciatica, you may be wondering if you should continue to exercise. The answer is yes, but with caution. It’s important to listen to your body and take note of the sciatica exercises to avoid that exacerbate your symptoms. You may need to modify certain exercises or avoid them altogether. It’s always best to work with a healthcare provider who can help you develop a safe and effective exercise routine.

Common mistakes when exercising with sciatica

Now let’s talk about some of the common mistakes people make when exercising with sciatica. These mistakes can worsen your symptoms and make your condition worse.

Stretching too aggressively

Stretching can be helpful for sciatica, but it’s important to avoid stretching too aggressively. Overstretching can cause further irritation to the sciatic nerve and worsen your symptoms. If you’re stretching, make sure to do it gently and slowly.

Doing high-impact exercises

High-impact exercises, such as running and jumping, can put stress on your spine and aggravate your sciatica. If you’re experiencing symptoms, it’s best to avoid these types of exercises. Instead, opt for low-impact exercises, such as swimming or walking.

Sitting for long periods

Sitting for long periods can exacerbate your sciatica symptoms. When you sit, you put pressure on your lower back and hips, which can compress the sciatic nerve. If you have a desk job, make sure to take frequent breaks and stretch.

Top Sciatica Exercises to Avoid

Now that we’ve covered some of the common mistakes, let’s talk about the specific sciatica exercises to avoid. These exercises can put stress on your lower back and aggravate your symptoms.

Toe touches

Toe touches can be helpful for stretching your hamstrings, but they can also put stress on your lower back. If you have sciatica, it’s best to avoid this exercise altogether.

Leg presses

Leg presses can put pressure on your lower back and aggravate your sciatica. If you’re using a machine, make sure to adjust the seat and footrest to avoid compressing your lower back.

Sit-ups

Sit-ups can be helpful for strengthening your core, but they can also put stress on your lower back. If you have sciatica, it’s best to avoid sit-ups and opt for alternative core exercises, such as planks.

Why Certain Exercises Exacerbate Sciatica Symptoms

Certain exercises exacerbate sciatica symptoms because they put stress on your lower back and hips, which can compress the sciatic nerve. Additionally, some exercises can cause your muscles to tighten, which can worsen your symptoms. It’s important to remember that these are sciatica exercises to avoid and opt for safer alternatives.

Best Exercise for Sciatica

Now that we’ve covered the top sciatica exercises to avoid, let’s talk about safe alternatives. These exercises can help improve mobility and reduce pain without exacerbating your symptoms.

Pelvic tilts

Pelvic tilts can help stretch your lower back and improve mobility. To do a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor. Slowly tilt your pelvis up towards your chest and hold for a few seconds before releasing.

Bridges

Bridges can help strengthen your glutes and lower back muscles. To do a bridge, lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling and hold for a few seconds before releasing.

Cat-cow stretch

The cat-cow stretch can help improve flexibility in your spine and reduce pain. To do a cat-cow stretch, get on your hands and knees and alternate between arching your back and rounding your spine.

***If you’re pregnant and are experiencing sciatica pain, here are 5 Effective Pregnancy Stretches for Sciatica to Alleviate Pain to check out!

Tips for preventing sciatica flare-ups during exercise

In addition to being mindful of the top sciatica exercises to avoid and incorporating safe alternatives, there are several tips you can follow to prevent sciatica flare-ups during exercise.

Wear supportive footwear

Choose proper shoes for sciatica that offer better support and cushion.

Warm up before exercising

Before you start exercising, make sure to warm up your muscles. This can help prevent injuries and reduce pain.

Use proper form

Using proper form is crucial when it comes to managing sciatica. Improper form can put unnecessary stress on your lower back and exacerbate your symptoms.

Listen to your body

It’s important to listen to your body and avoid any exercises that exacerbate your symptoms. If you’re experiencing pain or discomfort, stop the exercise and rest.

Other Non-Exercise Methods for Managing Sciatica

In addition to exercise, there are several non-exercise methods for managing sciatica. These include:

Heat and cold therapy

Applying heat or cold to the affected area can help reduce pain and inflammation.

Massage therapy

Massage therapy can help relax tight muscles and reduce pain.

Chiropractic care

Chiropractic care can help realign your spine and reduce pressure on the sciatic nerve.

When to Seek Medical Attention for Sciatica

If you’re experiencing severe or persistent pain, numbness, or tingling sensations, it’s important to seek medical attention. Your healthcare provider can help diagnose the underlying cause of your sciatica and develop a treatment plan.

Conclusion

Sciatica can be a frustrating and debilitating condition, but with the right exercises and treatment, you can manage your symptoms and improve your quality of life. By knowing the top sciatica exercises to avoid while also incorporating safe alternatives, you can reduce pain and improve mobility. Remember to listen to your body, use proper form, and seek medical attention if you’re experiencing severe or persistent symptoms. With the right approach, you can overcome sciatica and get back to doing the things you love!