Sciatica: Symptoms, Exercises & Best Treatment Options

What Is Sciatica?

Sciatica is not a diagnosis — it is a symptom. It describes pain that radiates along the path of the sciatic nerve, which runs from the lower spine through the buttocks and down each leg. The pain typically affects only one side of the body and can range from a mild ache to a sharp, burning sensation or excruciating discomfort.

Common Causes

• Herniated disc (most common): Gel from a disc leaks out and presses on the sciatic nerve root.
• Lumbar spinal stenosis: Narrowing of the spinal canal that compresses nerve roots, common after age 60.
• Piriformis syndrome: The piriformis muscle in the buttock irritates the sciatic nerve — often called "wallet sciatica" in men.
• Spondylolisthesis: One vertebra slips forward over another, compressing nerve roots.

Symptoms to Know

• Pain radiating from low back through buttock into leg/foot
• Numbness, tingling, or burning along the nerve path
• Muscle weakness in the affected leg
• Pain that worsens with sitting, sneezing, or coughing

5 Exercises That Relieve Sciatica

1. Knee-to-Chest Stretch

Lie on your back. Slowly pull one knee to your chest, hold 20 seconds. Relieves lumbar compression on the nerve root.

2. Piriformis Stretch (Figure-4 Stretch)

Lie on back, cross the affected leg's ankle over the opposite knee, gently pull the uncrossed leg toward chest. Hold 30 seconds each side.

3. Bird-Dog

On hands and knees, extend opposite arm and leg simultaneously. Builds lumbar stabiliser strength that protects nerve roots.

4. Pelvic Tilts

Lie on back with knees bent. Flatten lower back into the floor by tightening abdominals. Hold 5 seconds, repeat 10×.

5. Walking

Low-impact and surprisingly effective. 20–30 minutes of daily walking reduces inflammation and maintains spinal mobility.

Best Treatments for Sciatica