Yoga and exercise for sciatica

Gentle movement is one of the best ways to recover from sciatica. Exercise keeps the spine flexible, strengthens support muscles and eases nerve pressure. Start slowly after the worst pain settles, and stop if the leg pain gets worse. A doctor or physiotherapist should guide the programme, especially if you have weakness.

Helpful exercises and poses

• Walking, starting with 5 to 10 minutes and building up.
• Pelvic tilts and knee-to-chest stretch, lying on your back.
• Cat-cow (marjaryasana-bitilasana), moving slowly with the breath.
• Bridge pose (setu bandhasana) to strengthen buttocks and back.
• Gentle supine twist with knees bent, only as far as comfortable.
• Child's pose (balasana) for easing the lower back.
• Piriformis stretch lying on the back, with one ankle on the opposite knee, if the buttock muscle is tight.
• Bhujangasana (cobra) in a gentle, low version, which helps some people with disc-related pain, but should be avoided if it increases leg pain.
• Slow deep breathing and relaxation to reduce muscle tension.

Poses and activities to avoid

• Deep forward bends with straight legs, such as touching the toes, and full-range sit-ups.
• Heavy lifting, high-impact running and jumping during a flare.
• Deep twists and strong backbends if they cause pain.
• Long periods sitting in cross-legged or hunched positions.

How to practise safely Move slowly, avoid forcing a stretch and use a mat, cushions or a wall for support. Mild stretching feeling is fine. Sharp, shooting or worsening leg pain means stop.