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Home exercises · Physiotherapy

Exercises for Sciatica You Can Do at Home

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

With sciatica, the aim is to keep moving without stirring up the nerve. These exercises for sciatica are gentle, and the key rule is simple: if leg symptoms spread further down the leg, back off.

Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.

See the exercises Book a home visit
Illustration of sciatic nerve pain down the back of the leg, for exercises for sciatica

Safety first

Before you start

Leg symptoms that ease or move up toward your back are a good sign. Ones that travel further down mean back off.

Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.

Stop and get checked if you have:
  • Trouble starting to pee, not being able to empty your bladder, or loss of bladder or bowel control; numbness in the groin, buttocks or inner thighs; or sciatica in both legs (go to the emergency department)
  • Leg weakness that is getting worse
  • Back pain after a fall or accident, or after even a minor fall if you have osteoporosis or take long-term steroids
  • Fever, unexplained weight loss, a history of cancer, or pain that is worse at night and not eased by rest

The routine

Exercises for sciatica, step by step

Short walks

  1. Walk at a comfortable pace for a few minutes.
  2. Stop before your leg symptoms build up, then try again later.
Several short walks a day

Tip: Short and often beats one long walk.

Sciatic nerve glide (slider)

  1. Sit tall on a chair.
  2. Slowly straighten one knee while tipping your head back to look up.
  3. Then bend the knee while bringing your chin down. Keep it smooth and gentle.
10 slow repeats on the sore side

Tip: You should feel little or nothing. If symptoms increase, stop.

Avoid: Don't hold a strong stretch on the nerve.

Knee-to-chest

  1. Lie on your back with knees bent.
  2. Gently bring one knee toward your chest.
  3. Lower and repeat on the other side.
Hold 15 to 20 seconds, 3 times each side

Tip: Stop if it sends pain further down your leg.

Prone press-up (if it eases your leg)

  1. Lie on your stomach with hands under your shoulders.
  2. Gently press your upper body up, keeping your hips down.
  3. Lower slowly.
8 to 10 times

Tip: Only continue if leg pain stays the same or moves up toward your back.

Avoid: Stop if leg pain moves further down your leg.

Seated piriformis stretch

  1. Sit on a chair and cross the ankle of the sore leg over the opposite knee.
  2. Sit tall and lean forward slightly until you feel a stretch in the buttock.
Hold 20 to 30 seconds, 2 to 3 times

Tip: Lean from your hips and keep your back straight.

Glute bridge

  1. Lie on your back with knees bent.
  2. Lift your hips by squeezing your glutes, then lower slowly.
8 to 10 times

Tip: Lift only as high as your back is happy with.

Progress

How often to do them and how to progress

Start with the easier exercises and fewer repetitions, then build up gradually over the coming weeks as they feel easier. Add one or two repetitions at a time, and only on days your leg is no worse than the day before.

If an exercise flares things up, go back to the last version that felt fine, or skip it and ask about it at your visit.

Next step

When sciatica exercises aren't enough: physio at home in Oakville

If you're not improving after two to three weeks, or the pain keeps coming back, an assessment can look for the reason and adjust these exercises to suit you. Read more about our sciatica treatment, or see in-home physiotherapy in Oakville.

Book physiotherapy at home Free 15-min phone call

Common questions

Questions about sciatica exercises

Common question

What is the fastest way to relieve sciatica?

There's no single quick fix. Staying gently active, finding positions that ease the leg pain and gradually building movement are usually the first steps. Sciatica often improves over weeks.

Common question

Should I stretch the nerve hard?

No. Strong, sustained stretches can irritate the nerve. Gentle gliding movements are usually better tolerated.

Common question

When is sciatica an emergency?

Go to the emergency department for loss of bladder or bowel control, numbness in the groin or inner thighs, or leg weakness that is getting worse.

Common question

Is walking good for sciatica?

For many people, short comfortable walks help. If walking makes the leg pain spread further, shorten the walks and get an assessment.

Get started

Want a plan made for you?

An assessment at home can help sort out which positions ease your leg and which to leave alone for now.

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