Sciatica – 3 Exercises to reduce pain

Jul 19, 2019

Here at Physio-logical in Havant and Rowlands Castle, our Chartered Physiotherapists, Sports therapist, Sports massage therapists and acupuncturists regularly see patients with sciatica symptoms.

What is Sciatica?

Sciatica affects many people including runners, golfers, gardeners, sailors, cyclists, tennis players, office workers and builders to name a few, but many other people suffer too.

When the sciatic nerve is compressed or irritated, it can cause pain, numbness and a tingling sensation that runs from your lower back down one of your legs to your foot and toes. However some people suffering from sciatica have no back pain, they could just have buttock or big toe pain.

The pain is usually aggravated by running, bending, sneezing, coughing, walking, lifting or sitting for a long period of time.

If you have numbness then it is really important to seek medical advice. Also, if you have any loss of bladder/bowel control or numbness around your inner thigh/buttock region then seek urgent medical help.



Treatment Options

At Physio-logical we carry out a full assessment looking at all back movements, neurological examination, we also palpate (examine by touch) the muscles and joints looking for areas of stiffness or tightness, plus we assess muscle strength. We then come up with a treatment plan together.

Treatment may include advice, movement exercises, strengthening exercises, joint mobilisation, massage, soft tissue release, neural tension release, sometimes acupuncture.


Here are some simple exercises to help relieve sciatic pain.  Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance.

Back Arching (Lumbar Spine Extension) – Lying


  • Lie on your front.
  • Push up with your arms and arch your back
  • Repeat ten times, three times a day.
  • Hold the last position for 30 seconds


Back Arching (Lumbar Spine Extension) – Standing


  • Move your hips forward
  • Lean back as far as you can.
  • Repeat ten times, three times a day


Core strengthening exercises



The bridge is good for strengthening the core stability and gluteal muscles (buttocks).

  1. Lie on your back
  2. Bend your knees so your feet are flat on the floor.
  3. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  4. Hold for 10 seconds repeat until your muscles ache, repeat once a day



This exercise helps strengthen core stability muscles and improves balance

  1.  Kneel on the floor and place your hands below your shoulders and knees below your hips
  2.  Extend right leg back and the left arm forward.
  3.  Maintain a straight body line through extended leg, body and extended arm.
  4.  Repeat with opposite limbs.
  5.  Hold for 10 seconds, repeat 10 times, 3 times a day.



Call our clinic today on 07835 712306 to find out more about how our team of experienced Physiotherapists can help.

Alternatively you can get in contact with us via or book online via our website

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