Exercise is one of the best ways to combat the effects of sciatica. However, HOW you exercise is just as important. Remember, not all fitness routines will help your disorder.

Avoid these exercises if you suffer from sciatica.

Heavy stretching of the hamstrings:

This places undue stress on the hamstring muscles, which can affect the sciatic nerves indirectly, only serving to worsen your injury.

Bent over rows: 

Bad posture with bent over rows can cause herniated discs. You don’t want to negatively affect the spine and upset the overall structure. Spinal injury can get worse with immense pressure in this stance. This pressure can expose the root nerves, resulting in inflammation and infection.

Straight legged sit-ups: 

These exercises can also upset the structure of the spinal cord, causing inflammation and numbness below the waist. Even permanent nerve damage can occur.

Abdominal stretches:

This stance can apply pressure to the back bone area, leading to compression of the sciatic nerve. Avoid this exercise at all costs.

Full body squats:

Squats with barbells can result in lower spine damage, causing compression of the nerves and inter-vertebral discs. It could even result in pain in the buttocks and legs.

Heavy dead-lifts: 

This routine can result in spinal injury, one of the biggest contributors to lower back pain.


Only do this when you can provide adequate support to the lower back.

Leg exercises:

We recommend avoiding exercises like leg lifts and leg curls while facing down. This will apply pressure to the lower back region and harm the spinal cord, worsening your condition.

The exercises you DO want to do will focus on strengthening the back muscles. Consult with a professional fitness trainer who can come up with a safe exercise plan for you to follow to prevent sciatic nerve pain. For example, pelvic tilts are great for those who suffer from sciatica. For treatment and advice, contact Advanced Wellness and Rehab today. We have vast experience in bio-mechanical correction, strength, and nutritional training and education, treating patients with conditions ranging from scoliosis to herniated discs to sciatica.