Sciatica: The Best Exercise to Relieve Pain and Regain Comfort

When Nerve Pain Strikes, Movement Matters

 Searing pain down your leg. A tingling foot. A back that locks up when you bend forward. Sciatica can stop you in your tracks—and the fear of making it worse can leave you doing nothing.

 At Exercise Matters, we know that the right movement—not rest—is key to relieving sciatica. In this blog, we explain what sciatica is and walk you through one of the most effective, evidence-based exercises to reduce nerve irritation and improve daily comfort.

What Is Sciatica?

Sciatica refers to pain caused by irritation or compression of the sciatic nerve—the longest nerve in your body. It often results from:

• A bulging or herniated disc (commonly at L4/L5 or L5/S1)

• Spinal stenosis

• Piriformis syndrome

• Joint inflammation or muscle spasm

Symptoms may include:

• Sharp, burning pain radiating from the lower back into the buttock and leg

• Numbness or tingling in the leg or foot

• Muscle weakness or altered reflexes

Should You Exercise With Sciatica?

Yes—but carefully. Movement helps reduce nerve sensitivity, improve circulation, and restore healthy muscular balance. The key is choosing the right exercises, done with proper technique and supervision.

Best Evidence-Based Exercise: Piriformis Stretch

Why the Piriformis?

The piriformis muscle runs deep in the buttock, and in some people, the sciatic nerve passes through or beneath it. If the piriformis becomes tight or inflamed, it can compress the nerve and mimic or contribute to sciatica symptoms—a condition known as piriformis syndrome.

The Stretch

How to Do It (Lying Piriformis Stretch):

• Lie on your back with both knees bent.

• Cross the affected leg over the other thigh.

• Grab the thigh of the non-affected leg and gently pull toward your chest.

• You should feel a stretch in the buttock of the affected leg.

• Hold for 20–30 seconds. Repeat 2–3 times per side.

Progressions:

• Seated piriformis stretch

• Standing pigeon pose (for more mobile individuals)

What the Research Says

A 2014 study by Boyajian-O'Neill et al. in American Family Physician highlighted the role of piriformis stretching and strengthening in reducing pain intensity and improving mobility in patients with sciatic symptoms related to muscular compression.

Further research by Michel and Decavel (2015) published in Clinical Biomechanics showed that targeted piriformis stretching reduced sciatic-like symptoms and improved sitting and walking tolerance in patients with confirmed piriformis involvement.

Additional Tips for Sciatica Management

• Avoid prolonged sitting—especially on soft chairs

• Use a lumbar support when sitting or driving

• Don’t stretch aggressively through pain

• Stay gently active throughout the day

Case Study: Tessa, 42, Recreational Runner with Piriformis-Related Sciatica

Tessa reported burning pain into her right glute and hamstring, worsened by sitting. After identifying piriformis syndrome, we introduced:

• Daily piriformis stretching

• Glute activation drills

• Walking breaks every hour

After 4 weeks:

• Pain intensity dropped from 7/10 to 2/10

• She resumed low-impact training

• Sitting tolerance increased from 10 minutes to 45 minutes

Frequently Asked Questions

1. How do I know if my sciatica is from the piriformis muscle?

If the pain worsens when sitting or pressing on the buttock, and imaging doesn’t show a disc issue, piriformis syndrome may be involved. Assessment by a trained clinician is recommended.

2. How often should I do the piriformis stretch?

Start with 2–3 times daily. Consistency is key. Combine with gentle walking and mobility work.

3. Can stretching make it worse?

Yes, if done too aggressively or with poor technique. It should be a gentle, sustained stretch without sharp pain.

4. What else helps with piriformis-related sciatica?

Strengthening the glutes, posture correction, and activity pacing all help. We often combine stretching with exercise physiology programs.

Relief Starts With the Right Stretch

Sciatica doesn't always mean surgery or rest. For many, especially with piriformis involvement, simple daily stretches can offer major relief. Let our Exercise Physiologists help guide your recovery safely.

📞 Call (07) 5448 3532 for a sciatica consult 🌐 www.exercisematters.healthcare

References:

• Boyajian-O’Neill LA et al. (2014). Diagnosis and management of piriformis syndrome. Am Fam Physician.

• Michel F, Decavel P. (2015). Stretching techniques and sciatic nerve mobilisation. Clin Biomech.

Vanti C et al. (2017). Neural mobilisation for sciatica relief. J Back Musculoskelet Rehabil.