Exercises for sciatica: herniated or slipped disc | NHS

Sciatica is a condition characterized by pain that radiates along the sciatic nerve, which runs from your lower back, through your hips and buttocks, and down each leg. It commonly occurs when a herniated disk or bone spur compresses part of the nerve.

Symptoms of sciatica include pain radiating from your lower back to your buttock and down the back of your leg, numbness or weakness in your leg, tingling sensation along the nerve, and difficulty moving or controlling your leg.

Sciatica is often caused by a herniated or slipped disc, bone spurs on the spine, spinal stenosis, or muscle inflammation that compresses the sciatic nerve.

Sciatica is diagnosed through a combination of physical examination, medical history, and imaging tests such as X-rays, MRI, or CT scans to identify the underlying cause of nerve compression.

Recommended exercises for sciatica include pelvic tilts, knee-to-chest stretches, lower trunk rotations, and sciatic nerve glide exercises. These exercises may help to relieve discomfort and improve mobility.

You should perform the exercises regularly, ideally once or twice a day, but it’s essential to listen to your body and avoid overdoing it. Consistency is key to achieving long-term benefits.

Exercises can sometimes aggravate sciatica if performed incorrectly or too aggressively. It is important to follow recommended guidelines and consult with a physiotherapist for tailored advice. If pain worsens, stop the exercise and seek medical attention.

You should avoid exercises that strain your lower back or cause pain, such as toe touches, sit-ups, and heavy lifting. High-impact activities like running or jumping should also be avoided until symptoms improve.

Yes, walking can help relieve sciatica symptoms by promoting blood flow and helping with mobility. Start with short walks and gradually increase the duration as tolerated.

Some individuals may notice improvements within a few weeks of consistent exercise, while others may take longer. It varies depending on the severity of the condition and individual response to the exercises.

You may need to modify or reduce the intensity of your exercises during a sciatica flare-up. Gentle stretching and low-impact activities are generally safe, but it's important to avoid movements that exacerbate the pain.

Yes, consulting a physiotherapist is advisable as they can provide tailored exercises, correct your form, and monitor your progress to ensure you are doing exercises safely and effectively.

Yes, other treatments such as pain relief medications, hot or cold compresses, massage, and acupuncture may complement exercises and help alleviate sciatica symptoms.

You should see a doctor if your sciatica symptoms are severe, persist for more than a few weeks, or worsen despite self-care measures. Immediate medical attention is needed if you experience loss of bladder or bowel control or significant leg weakness.

Yes, maintaining a healthy weight, good posture, regular physical activity, and avoiding prolonged sitting can help manage and prevent sciatica symptoms.