Back Exercises for Sciatica

Share This Article

Sciatica can be a very debilitating back pain condition. This type of back pain originates in the lower back and buttocks and then radiates down one or both legs. The pain can be a deep throbbing pain, a dull ache, or can even be felt as a tingling sensation in the legs.  Leg pain typically accompanies lower back pain, which can make it very painful to sit and/or walk. I’ve personally experienced Sciatica in the past and know that it can be very painful. But, I also know specific stretches that can almost instantly relieve Sciatica pain. If you are dealing with Sciatica, back exercises for sciatica can be the one missing treatment option that you haven’t tried.  In this article we will focus on back exercises for Sciatica as well as targeted specific stretches that you can perform.

What causes Sciatica?

Sciatica is actually a symptom of an underlying condition. There are four conditions that can cause Sciatic pain and these conditions are: herniated discs, Piriformis Syndrome, Spondylolisthesis and Spinal Stenosis. Since there are many causes of Sciatica pain, depending on your specific condition, treatment programs may vary. Having said that, at the root of the above mentioned conditions are muscle imbalances. One doesn’t get a herniated disc or Spinal Stenosis overnight. These conditions take time to form but all of them can respond well to Muscle Balance Therapy.

Specific Back Exercises for Sciatica

There is one specific back exercise for Sciatica that many of our customers have said was the one thing that helped alleviate their sciatic pain for good.

Start by lying on your back with your knees bent. Bring the affected leg (if pain is felt in the right leg, use the right leg and for the left leg use the left leg) up and cross it over and up over the top of your bent knee. Reach through your legs with your right hand in between your legs and use your left hand to grab onto the other knee. Now pull your knee into your chest. As you do this, you will feel a stretch down into the gluteal muscles and hip area.

You can also modify this effective stretch by completely crossing your leg over the other leg which is bent, grab onto the bent knee and pull your knee into your chest. This is a slight variation, but it is extremely effective.

Perform these stretches for 20-30 seconds and repeat a few times. Try to perform theses stretches a couple of times throughout your day.

To watch a video demonstration of these effective back exercises for Sciatica, please visit our videos page at:

Love Our Articles?

Subscribe to our Less Pain, More Life! email newsletter and get breakthrough pain relief tips!

Share This Article

Leave a Reply

Your email address will not be published. Required fields are marked *