5 Best Sciatic Pain Exercises

These 5 Sciatic Pain Exercises have worked for me to stop and avoid future occurrences of sciatic and low back pain.

First, you have to understand why you get sciatic and low back pain... It's really not rocket science.   It's a matter of improving your posture and balancing and strengthening the whole core musculature.  It's a full body process!

If you are slouched over a computer all day or driving or sitting for long periods of time of course your back is going to hurt.  Even mine does, especially when I don't practice my Pilates and leg exercises daily.

I've worked and worked on getting the right exercises in the right amount to help ward off this pain.

My focus has been on improving the strength of my lower body, back extension exercises, and upper back postural exercises.

Here they are in about a 10 minute workout.   Done consistently, at least 3 times per week you will improve!  

My 5 Favorite Sciatic Pain Exercises
to Stop it for Good!

1.   The Squat   -   Great for building strength in your "sitting muscles".   The hips, buttocks, "glutes", etc.   

I like to do this one on one leg as well so I keep them balanced equally, just cross one foot over the other knee.

Tips for a good squat - keep head and chest up, poke bottom out as shown, knees point straight ahead and line up over the second toe.

Squats for sciatic pain
Pin It

2.  The Bridge or Pelvic Lift -  Helps to balance and stabilize the pelvis while tightening the glutes, hamstrings, and core musculature.

Shown with a march here to balance the strength on both sides evenly. 

Tips for a better bridge - push thru both feet evenly, press down into the shoulder blades, narrow the hip bones in front to activate the pelvic floor.

Bridges to balance the pelvis
Pin It

3.  Pilates Core Exercises -   Like the crisscross shown here or a table position shown in the video.  These exercises work the deep transverse abdominals that support and protect the spine.

Tips - Stay lifted thru the chest softening the ribs down to support the head without pulling on the neck, keep the pelvis heavy and just rotate through the ribcage.

Pilates core exercise
Pin It

4. Pilates Side Kick Series -  These are good sciatic pain exercises to help strengthen the muscles of the hips, balance the pelvis and core in a side lying position.

The up down kick shown here, the clam shell, and front and back kicks are my favorites.

Tips for a good side kick - Stack the hips and shoulders and look straight ahead for good neck alignment.

Pilates side kicks for balance
Pin It

5.   Back Extension Exercise -  Helps to move the back into a position opposite of what we are doing in front of us all day.

This exercise can be done standing against a wall and leaning your pelvis into it.

Tips - Let your stomach hang, relax your buttocks, keep your chin level and reach your breastbone up and forward.

Back extension exercise to stop pain
Pin It

Do these 5 sciatic pain exercises with progressions at least 3 days per week for best results and check out all the other free back information here.

Recent Articles

  1. Bunion with Arthritis

    Mar 21, 17 12:06 AM

    Dear Jennifer, I was wondering if there is something that Pilates could do for a bunion. A friend sent me your youtube link, and it is really wonderful.

    Read More

  2. Top 5 Pilates Glute Exercises

    Jun 22, 16 02:08 PM

    Pilates glute exercises to beef up your buns and end your back pain.

    Read More

  3. 5 Best Sciatic Pain Exercises

    Jun 08, 16 02:28 PM

    My favorite sciatic pain exercises to stop and avoid it for good! Balance your muscles, fix your posture, and strengthen the legs to help with back pain.

    Read More

New! Comments

Have your say about what you just read! Leave me a comment in the box below.
Visit Jennifer's profile on Pinterest.
Check Out Our #1 Recommended Ebook For Lasting Relief!

Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness.

Learn to Enjoy Life Again!

Learn More!