Lower Back Sciatica Workout: Exercises and Tips to Relieve Pain

Lumbosciatica is a condition characterized by pain in the lower back that radiates down the leg due to compression of the sciatic nerve. This pain can be debilitating and significantly impact quality of life. Fortunately, proper exercise can help alleviate symptoms, improve mobility, and strengthen the muscles supporting the spine.

In this article, we explain what lumbosciatica is, the main exercises to relieve pain, and how to prevent future attacks.

What is Lumbosciatalgia?

Lumbosciatica occurs when there is compression or inflammation of the sciatic nerve , which runs from the lower back to the feet. The main causes include:

🔹 Lumbar disc herniation
🔹 Spinal misalignment
🔹 Muscle spasms
🔹 Inadequate posture
🔹 Sedentary lifestyle

The most common symptoms are:
✅ Intense lower back pain that radiates down to the buttocks and legs
✅ Tingling sensation or numbness in the affected leg
✅ Muscle weakness
✅ Difficulty remaining seated or standing for long periods

Benefits of Exercise for Low Back Pain

While rest can relieve pain in the short term, physical activity is essential for recovery. Proper exercise can:

✅ Reduce pain through muscle strengthening
✅ Improve spine and leg mobility
✅ Correct posture to reduce sciatic nerve compression
✅ Increase blood circulation , promoting tissue regeneration

Exercises to Relieve Lower Back Pain

Exercises should be performed carefully and without straining the spine. If you experience severe pain, consult a professional before continuing.

1. Sciatic Nerve Stretch

This exercise helps relieve compression of the sciatic nerve.

➡️ Lie on your back and bend one leg.
➡️ Gently pull your knee towards your chest, keeping the other leg straight.
➡️ Hold for 20 to 30 seconds and switch sides.
🔄 Repetitions: 3 times on each side

2. Piriformis Stretch

The piriformis is a muscle that can compress the sciatic nerve when it is tight.

➡️ Lie on your back and cross one leg over the other, forming a "4".
➡️ Gently pull your lower leg towards your chest.
➡️ Hold for 20 to 30 seconds.
🔄 Repetitions: 3 times on each side

3. Lumbar Extension (McKenzie)

This exercise helps relieve pressure on the intervertebral discs.

➡️ Lie on your stomach and rest your forearms on the floor.
➡️ Lift your chest, keeping your pelvis on the floor.
➡️ Hold for 10 to 15 seconds and relax.
🔄 Repetitions: 5 to 10 times

4. Glute Bridge

Strengthens the lower back, glutes and core muscles, reducing strain on the spine.

➡️ Lie on your back with your knees bent and your feet flat on the floor.
➡️ Slowly lift your pelvis until it forms a straight line from your shoulders to your knees.
➡️ Contract your glutes and hold for 5 seconds before lowering.
🔄 Repetitions: 10 to 15 times

5. Abdominal Plank

Strengthening your core helps stabilize your spine and reduce pressure on your sciatic nerve.

➡️ Support your forearms and feet on the floor, keeping your body aligned.
➡️ Contract your abdomen and hold the position for 20 to 30 seconds.
🔄 Repetitions: 3 times

Tips for Preventing Low Back Pain

🔹 Stay active – Avoid sitting or lying down for long periods.
🔹 Improve your posture – Sit with your spine straight and your feet flat on the floor.
🔹 Strengthen your core – Strong muscles protect your spine.
🔹 Avoid carrying excessive weight – If you need to lift something heavy, bend your knees and don’t strain your back.
🔹 Apply heat or cold – Ice packs help with inflammation, while hot compresses relax muscles.

Conclusion

Training for low back pain is essential to relieve pain and improve quality of life. With regular exercise and good posture, it's possible to reduce symptoms and prevent further flare-ups.

If the pain persists, consult a physiotherapist or specialized doctor for appropriate monitoring.

Have you ever suffered from lumbosciatica? What exercises helped with recovery? Share in the comments!