Sciatica is pain that travels from the lower back down the leg along the sciatic nerve. To relieve it: don't rest in bed, keep gently active, and do targeted stretches — piriformis stretch, knee-to-chest, and pelvic tilts — that ease pressure on the nerve. Avoid heavy lifting and any move that increases leg pain. Certain symptoms require urgent care.
Sciatica is common and very painful, but in most cases it improves with gentle movement and time. Here's what helps — and what to avoid.
What sciatica is
It's pain along the sciatic nerve, running from the buttock down the leg, often from a disc or a tight muscle pressing on the nerve. The pain can reach the calf or foot, sometimes with tingling.
Keep moving, don't lie down
Strict bed rest makes sciatica worse and last longer. Stay as active as comfort allows: short walks, frequent position changes, and the gentle stretches below.
Stretches that relieve
Piriformis stretch — lying down, draw the knee toward the opposite shoulder.
Knee-to-chest — releases the lower back.
Pelvic tilts — gentle low-back mobility.
Standing hamstring stretch — easy, no bouncing.
What to avoid
Heavy lifting or bending with a rounded back.
Long periods of sitting.
Any movement that increases pain down the leg.
Seek care urgently for: leg or foot weakness, numbness in the groin/saddle area, loss of bladder or bowel control, or fever. See a doctor if sciatica lasts beyond a few weeks. This is general information, not a diagnosis.
ZI
Written by the The Zero-Impact Method team, specialists in low-impact training for ages 40 to 90. This is general guidance and does not replace medical advice.
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Health disclaimer. This article is for information only and is not a substitute for medical advice, diagnosis or treatment. Consult your physician before starting any physical activity, especially if you are over 65 or have a condition (heart disease, arthritis, osteoporosis…). Stop and seek care in case of pain, dizziness or abnormal shortness of breath.