Introduction
Sciatica causes sharp, shooting pain down the leg due to irritation of the sciatic nerve. While medication may ease symptoms, gentle, targeted exercise is one of the most effective ways to reduce pain and prevent flare-ups. At County Physio in Haddington, East Lothian, we prescribe safe movements that settle the nerve and strengthen your back.
Why Exercise Helps
- Improves spinal mobility
- Reduces muscle tightness and inflammation
- Strengthens core/back to protect the nerve
- Encourages healthy movement patterns
Always work within comfort. If pain worsens or travels further down the leg, stop and seek advice.
Best Exercises for Sciatica
1) Knee-to-Chest Stretch
- Lie on your back, knees bent.
- Pull one knee toward your chest; hold 20–30s.
- Switch sides; 2–3 reps each.
Relieves lower-back tension.
2) Piriformis Stretch
- Lie on your back, knees bent.
- Cross ankle over opposite knee; pull the lower leg toward you.
- Hold 20–30s; 2–3 reps each side.
Eases buttock tension that can irritate the nerve.
3) Pelvic Tilts
- Lie on back, knees bent.
- Tighten abdominals to gently flatten the lower back.
- Hold 5–10s; 10–12 reps.
Activates deep core support.
4) Cat–Camel (Mobility)
- On hands/knees, arch up (cat) then lower (camel) slowly.
- 8–10 reps.
Restores segmental spinal movement.
5) Seated Hamstring Stretch
- Sit near chair edge, one leg extended, heel down, toes up.
- Hinge forward until a gentle stretch; hold 20–30s.
- 2–3 reps each side.
Reduces pull on the sciatic pathway.
When to Stop
- Pain increases or spreads below the knee
- New numbness/weakness
- Sleep or walking gets harder
How Physiotherapy Speeds Recovery
At County Physio, we combine:
- Manual therapy to reduce nerve pressure
- Progressive exercise programs for core/hip strength
- Postural coaching for work and daily life
- Acupuncture/dry needling for pain relief
- Lifestyle advice to prevent recurrence
👉 Learn more about our Sciatica Treatment in East Lothian.
Conclusion
Done correctly, these exercises can calm sciatic nerve pain and build lasting resilience. If symptoms persist, our physiotherapists in Haddington, East Lothian can tailor a plan for you.
Call us or book online to get started.
