Exercise has always been proven to help with all sorts of illnesses and pains. Not only does it help relieve pains and give your body the energy it needs, it also releases endorphins, which is the body’s natural painkiller. Certain exercises have been proven to help relieve and reduce sciatica, or sciatic nerve pain. Many people do not want to take a large amount of medicines, or get injections to relieve the pain, because those medicines can be harmful to other parts of the body. Also, going to doctor’s or massage therapists can be costly, or they may not work for your pain. However, you can do exercises that can help relieve your pain without the worry of medicines or going to the doctor’s office on weekly basis. Before starting any exercise routine, consult your doctor to make sure it is safe for you to do so.


Walking is an excellent exercise that you may already do throughout your daily routine already. Waling, along with other aerobic exercises can help with your sciatica. Walking is relatively low impact, and can provide all the benefits of an aerobic workout. Make sure to start off slow, and gradually try to do up to three miles of walking at a brisk pace everyday in order to help keep your sciatic nerve pain down to a minimum.


Another aerobic exercise that you can try as a relief to your sciatic nerve pain is swimming. Swimming does not put as much pressure on your back that walking may do to you, so this exercise can be beneficial to both your pain, and helpful in not putting any extra strain on your back that it does not need.


Stretching is one of the most effective exercises to do when suffering from sciatic nerve pain. These stretches are designed to target muscles that cause pain when they are inflexible or too tight.  One of the most important stretches you can do to help relieve pain is a hamstring stretch.  Another important muscle to stretch is the piriformis muscle. This muscle is located deep in the hip that runs in proximity to the sciatic nerve. When this muscle becomes tight, it can cause irritation to the sciatic nerve. Stretching these two muscles can be done in several different positions, and stretching exercises can be used to decrease painful symptoms along the sciatic nerve and return the sufferer’s range of motion.


Yoga is a great way to stretch your muscles and help ease the pressure on the piriformis muscle and the hamstring. There are many different stretches for all the types of people who want to try yoga. Whether you are experienced at yoga or you are just beginning, you can find stretches that are great for helping you with sciatic nerve pain, as well as catering to your yoga level.

Foam Rolling:

You can also try foam rolling. This method of exercise is best done in the morning, to relieve any tightness in the muscles that could have occurred overnight. It will loosen your muscles for the day ahead. Foam rollers can be picked up at any exercise equipment store, as other local retailers. Foam rolling will help loosen up muscles that may be causing irritation to the sciatic nerve, making it less painful to go about your day.