Mandy Armitage, MD
Written by Kristen Gasnick, PT, DPT | Reviewed by Mandy Armitage, MD
by Mandy Armitage, MD
Published on March 1, 2024
Key takeaways:
Sciatica is a common form of back and leg pain. It results from compression, which often starts in the lower back, of the sciatic nerve.
High-impact exercises and repeated bending and twisting can make sciatica worse. These movements place more stress on the spinal discs and can increase nerve compression.
Opt for exercises that keep your spine in a neutral, or straight, position. This will reduce irritation in your lower back. Movements that extend your spine and strengthen your core can also help with sciatica symptoms
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Sciatica is a common form of back and leg pain that results from sciatic nerve compression. Certain stretches and core exercises can help reduce this compression and ease symptoms. Other exercises, however, can make symptoms worse. Learn more about exercises to avoid with sciatica and safer alternatives to try instead.
What exercises and stretches should you avoid with sciatica?
As mentioned, sciatica results from sciatic nerve compression. In most cases, this compression occurs in the lumbar spine of the lower back. The nerve roots that form the sciatic nerve get pinched as they exit the spinal cord.
One of the most common causes of sciatic nerve compression is from a bulging or herniated disc in the lower back. Repeated forward bending and twisting place increased stress on the spinal discs, which can make sciatica worse. Exercises that strain the lower back can also increase sciatica symptoms.
To reduce sciatic pain, it is best to avoid repeated bending, twisting, and heavy lifting. Below are eight exercises that you should skip if you have sciatica, plus what moves to try instead.
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Forward bends
Repeated forward bending increases pressure on the spinal discs. This can increase sciatic nerve irritation.
What to do instead: Extension, or backward bending, of the spine helps alleviate pressure from bulging or herniated discs. This can help relieve the source of sciatic nerve compression. The standing extension move is a simple exercise you can do almost anywhere to get relief from sciatic pain.
Burpees
A burpee is a dynamic exercise that involves repeatedly jumping up and bending down to extend into a push-up position. This combination of rapid bending with jumping can be very jarring to the lower back.
What to do instead: Try other full-body movements that don’t involve bending down. The step up with shoulder press move is a good option. This compound movement targets your upper and lower body and can help with balance.
Stiff-leg deadlifts
Deadlifts are a great leg strengthening exercise. But they place a lot of strain on the lower back. This is especially true if you do not maintain good form and round your back. Deadlifts performed with stiff legs also load the hamstrings in a stretched position. This places a lot of tension on the hamstrings and underlying sciatic nerve, which can further irritate sciatica symptoms.
What to do instead: Bridges are a good alternative that are easy on your spine. Like deadlifts, bridges improve the strength of your glutes and hamstrings and extend your hip muscles. But they do so without straining your back.
Sit-ups
This abdominal exercise requires repeated flexion of the spine. This places increased stress on the spinal discs and can make sciatica worse.
What to do instead: Pelvic tilts are core-strengthening moves that activate the deep abdominals. Strengthening these muscles helps stabilize, support, and strengthen the lumbar spine. Pelvic tilts also work the abdominals while keeping the spine in a neutral position. This prevents spinal stress that can occur with forward-bending abdominal exercises.
Russian twists
Twisting motions can irritate the spine. When combined with bending or lifting, twisting can be even more risky. In fact, it can increase the risk of disc herniations.
What to do instead: Rather than stressing the spine with forceful twisting, opt for a safer alternative. Dynamic core exercises, like bird dogs, work multiple abdominal muscles at the same time. This exercise involves keeping your spine stabilized while moving opposite arms and legs — no bending or twisting required.
Double leg lifts
This core-strengthening exercise is a challenging one. It requires a lot of strength from your abdominals to stabilize your spine as you lift and lower your legs. Without enough core strength, performing this movement can cause the spine to repeatedly bend and arch. This places a lot of strain on the lower back.
What to do instead: The dead bug exercise is similar to the bird dog exercise but is performed laying on your back. This core-strengthening move requires you to stabilize your spine as you move opposite arms and legs. Because only one leg is lowered at a time, it reduces lower back strain.
Bent-over rows
The bent-over row is a back-strengthening exercise performed in a forward-bending position. This increases stress on the lower back. It can also strain the hamstring muscles and sciatic nerves running down the back of the thighs.
What to do instead: Scapular rows are performed in an upright position, reducing pressure on the lower back. They also target the same shoulder blade muscles as bent-over rows, but in a safer fashion.
High-impact exercise
Intense, high-impact exercises –– such as running, jumping, and impact sports –– place a lot of stress on the body. Without proper core stability, these movements can increase stress on the spinal discs. Fast leg movements can also yank on the sciatic nerve and increase irritation.
What to do instead: Low-impact activities, like walking and aquatic exercise, can help you stay active without increasing your risk of injury or irritation. And you can still reap cardiovascular benefits without straining your body.
What are the best exercises and stretches for sciatica?
To prevent aggravating sciatica symptoms, prioritize gentle movements. Targeted sciatic nerve stretches can help relieve tension and improve your flexibility. Lumbar extension, or backward-bending, moves can further help reduce nerve compression. Strengthening your core is also important to support your spine. This will help reduce stress on your lower back.
The bottom line
High-impact exercise and repeated bending or twisting can make sciatica worse. To exercise with less discomfort, try exercises that keep your spine in a neutral position. Targeted stretches, spinal extension, and core exercises can also help ease symptoms.
References
Aguilar-Shea, A. L., et al. (2022). Sciatica. Management for family physicians. Journal of Family Medicine and Primary Care.
American Council on Exercise. (n.d.). Ab exercises: Supine dead bug.
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