Exercises to Avoid if You Have Sciatica
By Anne Asher, CPT, Updated on September 01, 2024, Published in verywell health
Exercises to avoid if you have sciatica include squatting, twisting, high-impact activities like running, and specific core exercises. Doing these activities can make this already painful condition worse.
However, there are some exercises and positions that can help relieve sciatica symptoms. These target the lower back and lumbar spine and can reduce pain in the back, hip, and outer leg caused by compression of the sciatic nerve. This includes sciatic pain commonly experienced by older adults, people with pregnancy, or those with obesity.
Exercises to Avoid if You Have Sciatica
As a general rule, it’s best to avoid squatting, twisting, running, jumping, or any high-impact activity if you have sciatica. Keep in mind that bending forward with straight legs (or any seated or lying exercise that requires you to lift both legs off the ground at the same time) may be aggravating to some people.
Here are specific exercises to avoid (or be careful about) if you have sciatic nerve pain:
- Bent over row: This is a weightlifting exercise that strengthens muscles in the back. It can place extreme stress on the sciatic nerve, particularly if your back is rounded.
- Hamstring stretch: A hamstring stretch in any position can lead to pain and other symptoms if the lumbar spine is not supported and nerves are compressed.
- Forward bends: Exercises like the downward dog used in yoga mean you’ll have to bend at the waist. Be aware that the motion flexes the back and may compress the sciatic nerve.
- Double leg lifts: Exercises that require you to lift both legs at the same time while lying can aggravate the sciatic nerve because the lower back takes on the weight of your legs.
- Squats: Full-body squats and weighted squats put pressure on the lower back, aggravating sciatic pain. Squats also put pressure on the thighs and legs, worsening the sciatic pain in the leg as well.
- Deadlifts: Straight leg deadlifts (or Romanian deadlifts) stretch on the hamstrings and lower back with powerful force, placing undue stress on the sciatic nerve.
- Leg circles: Exercises that involve swinging your leg in a full circle can wrench the hamstrings suddenly, which can make sciatica symptoms worse.
- High-impact exercise: Exercises that put stress on the hips and pelvis can also aggravate sciatica. You should avoid running, jumping, high-impact aerobics, burpees, and horseback riding.
Sciatica
Compression along the sciatic nerve can result in pain and/or various symptoms in the lower back that may radiate down the leg. These symptoms typically occur from the narrowing of the spinal canal (which houses the spinal cord). This may be due to a slipped disc, bone spurs, piriformis syndrome, or a lower back injury.
Should You Exercise if You Have Sciatica?
People with sciatica generally benefit from exercise but need to take care not to overdo it. Keeping active can relieve inflammation, loosen tight muscles, and help you feel better long term.
During a flare-up, light exercise and gentle stretching can help to relieve discomfort. While some rest can be helpful, too much inactivity can worsen your pain.
Once you start feeling better, taking short walks, physical therapy exercises, and keeping active can help keep pain at bay. Too much exercise or the wrong moves, however, can aggravate the sciatic nerve and should be avoided.
The right amount of physical activity and best exercises for sciatica will vary from person to person. Core stability, extension exercises, and isometric exercises are commonly recommended for sciatica. A 2023 review of studies on physiotherapy interventions for sciatica, however, found there is not enough evidence to say which is best.
Please click the link below to read further:
https://www.verywellhealth.com/exercises-that-could-worsen-sciatica-297246