Physical Therapy for Sciatica: Tips & Best Exercises (2024)

Ever felt a sharp pain shoot from your back down your lower leg, like an electric jolt? Then you might be familiar with sciatica. Sciatica occurs when the sciatic nerve, which runs from your lower back down through your hips and legs, gets irritated. Sciatica may cause pain, numbness, tingling, and weakness in your lower back, buttocks, and legs.

Physical therapy can provide effective relief for sciatica symptoms. It focuses on strengthening the muscles that support your spine and hips, which can relieve pressure on the sciatic nerve and enhance your mobility. Through targeted exercises, physical therapy not only alleviates pain but also addresses the underlying causes, such as muscle imbalances or joint stiffness, which contribute to sciatic discomfort. By treating these root causes, physical therapy helps reduce symptoms and equips you with tools to prevent future flare-ups.

Read on to learn how physical therapy can treat sciatica — and how digital providers like Hinge Health make it easy to access effective care.

Interested in getting a personalized exercise plan for sciatica? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

How Can Physical Therapy for Sciatica Help?

One of the biggest myths about sciatica is that rest is best for healing. You may need to scale back on activity for a day or two if you’re experiencing a flare-up, but moving is the best step toward getting rid of your pain, explains Samantha Stewart, PT, DPT, a physical therapist at Hinge Health. “Movement can change how you experience pain and how you move through it by reducing contributing factors like muscle tension in tissues,” she says.

This is where physical therapy comes in. Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat sciatica. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.

The above exercises are recommended by Hinge Health physical therapists for sciatica. They are specifically designed to support muscle strength and flexibility, which can reduce stress on the sciatic nerve and relieve pain.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What to Expect at Physical Therapy for Sciatica

The primary focus of physical therapy for sciatica is to relieve symptoms by strengthening muscles that support your lower back (such as your core, glutes, and hamstrings) and stretching areas that commonly press on the sciatic nerve. “Physical therapists also want to educate you about how sciatica affects your body, which can help you feel more equipped to deal with it,” says Dr. Stewart. Here’s more on what to expect.

• Stretching exercises for flexibility and mobility. Stretching is essential in relieving tension along the sciatic nerve pathway, which alleviates pressure on the sciatic nerve. A physical therapist will guide you through gentle, targeted stretches for your hips, hamstrings, and lower back, which are common areas of sciatic nerve irritation. These stretches not only relieve immediate tightness but also reduce the risk of muscle imbalances that can contribute to ongoing sciatic pain.

• Strengthening exercises. Building strength in key muscle groups — like your glutes, core, and lower back — helps support your spine and reduces pressure on the sciatic nerve. Physical therapy strengthening exercises often involve bodyweight moves, resistance bands, or light weights to target these areas.

• Nerve function exercises. Your physical therapist may recommend nerve gliding or "flossing" exercises to help the sciatic nerve move more freely. These exercises involve gentle, controlled movements that promote nerve mobility without overstressing it. Nerve gliding can reduce sciatic pain by improving the nerve's range of motion, which prevents it from becoming irritated as you move.

• Education. Education is a key component of physical therapy for sciatica. Your therapist will teach you about what causes sciatica, ways to manage pain and other sciatica symptoms, and how to modify daily activities to minimize stress on your sciatic nerve. For instance, they may provide guidance on sitting, standing, and lifting techniques to reduce nerve strain, as well as ergonomic adjustments to help ease daily discomfort. “I often suggest squeezing your butt when lifting and bending. That engages your entire hip and naturally tightens your abs to activate the stabilizers in your back,” says Dr. Stewart.

• Pain management techniques. In addition to exercises, your physical therapist may recommend methods like heat, ice, or manual therapy techniques to manage pain and reduce muscle tightness. These techniques can be especially helpful in providing immediate relief while you work on your strength and mobility.

Sciatica Physical Therapy with Hinge Health

If sciatic pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized exercise therapy, health coaching, education, and more.

Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.

Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

Meeting With a Hinge Health Physical Therapist

Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.

You can ask your physical therapist questions about your pain, function, and progress — during video visits or any time via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track.

In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm

2. Fritz, J. M., Lane, E., McFadden, M., Brennan, G., Magel, J. S., Thackeray, A., Minick, K., Meier, W., & Greene, T. (2021). Physical Therapy Referral From Primary Care for Acute Back Pain With Sciatica. Annals of Internal Medicine, 174(1), 8–17. doi:10.7326/m20-4187

3. Ostelo, R. W. (2020). Physiotherapy management of sciatica. Journal of Physiotherapy, 66(2), 83–88. doi:10.1016/j.jphys.2020.03.005