Sciatica and Exercise: How to Stay Active Safely

Sciatica can stop you in your tracks. One minute you are fine, the next you have a burning or shooting pain running from your bottom down the back of your leg, maybe with pins and needles in your foot. Bending to tie a child’s shoes becomes a project. A lot of people in this situation are scared to move at all. In this post I want to explain, in plain language, what is known about sciatica and exercise, why staying gently active usually helps, and why a GP or physiotherapist should guide what you do.

Please read this as general information. I am a personal trainer, not a doctor or physio. Sciatica has different causes and the right exercises depend on yours, so get it assessed first.

What is sciatica?

Sciatica is the name for symptoms caused when the sciatic nerve, which runs from your lower back down each leg, is irritated or compressed. According to the NHS page on sciatica, symptoms can include:

• pain anywhere from your bottom down the back of the leg to the foot
• numbness or tingling, like pins and needles
• weakness in the leg or foot
• pain that is worse when you move, sneeze or cough

The NHS says sciatica usually gets better within a few weeks to a few months, although it can last longer and may come back.

Sciatica and exercise: what the NHS says

This is the part that surprises many people. The NHS advice is to keep up your normal activities as much as possible and to start gentle movement as soon as you can. It notes that moving may hurt but is not harmful, and can help you recover faster. It also advises against sitting or lying down for long periods.

Other self-help suggestions on the NHS page include heat packs on the painful area and asking a pharmacist about pain relief. Exercises and stretches are listed as a main part of treatment, and physiotherapy is available on the NHS, with self-referral to musculoskeletal (MSK) services possible in many areas.

Why a GP or physio should guide your exercise

“Stay active” does not mean “do any workout you find online”. The reason is simple: sciatica can come from different places, and a movement that eases one person’s symptoms can aggravate another’s. A physio will assess you and give you exercises that fit your back and your symptoms, and tell you which movements to go easy on for now.

What I can do as a coach is help you stay active safely around that advice and rebuild strength and confidence once the worst has settled.

Gentle ways to stay active (if your GP or physio agrees)

These are general, low-risk ways people often keep moving with sciatica-type symptoms. Check with your physio which ones suit you.

Little and often walking

Short walks of 5 to 10 minutes, several times a day, are often easier than one long walk. Walk on flat ground at a comfortable pace. If symptoms ease as you warm up, that is a good sign. If they get steadily worse, shorten the walk.

Break up sitting

Set a timer for every 20 to 30 minutes. Stand, walk to the kitchen and back, then sit again. My post on moving more with a desk job has easy ways to build this into a working day.

Find your comfortable positions

Many people find lying on their back with knees bent, or lying on their side with a pillow between their knees, eases symptoms. Use these as rest positions between bouts of activity rather than staying in them all day.

Gentle mobility

Physios often use simple movements such as knee rocks, pelvic tilts or knee-to-chest stretches, but which ones you should do depends on what eases your symptoms. My post on lower back pain exercises describes some common gentle options, but please run them past your physio if you have leg symptoms.

A simple traffic light guide

This is a useful way to judge how an activity is going, alongside your physio’s advice:

• Green: symptoms stay the same or ease during and after. Carry on.
• Amber: symptoms increase a little but settle within an hour or so. Do a bit less next time.
• Red: pain spreads further down the leg, numbness increases, or you feel worse the next day. Stop that activity and speak to your physio.

When to get urgent help

The NHS says to call 999 or go to A&E if you have sciatica and:

• sciatica on both sides
• severe or worsening weakness or numbness in both legs
• numbness around or under your genitals, or around your bottom
• difficulty peeing, being unable to pee, or losing control of your bladder or bowels when this is not normal for you

These can be signs of a serious condition that needs treating quickly. The NHS says not to drive yourself to A&E. See your GP (non-urgently) if the pain has not improved after a few weeks, is getting worse, or is stopping you doing normal activities.

Coming back to classes after sciatica

Once your symptoms have settled and your physio is happy for you to build up, strength work for your legs, hips and trunk can help you feel more robust. That is where a small group helps, because I can keep an eye on you. In my classes every exercise has an easier and harder option, and I will swap anything that does not suit you, such as replacing deep forward bends with hip hinges in a shorter range. SYP Unlock, my hip and back mobility class, is the gentlest starting point. Tell me about your sciatica when you book and bring any exercises your physio has given you. My 10-minute mobility routine is also a good habit to keep at home, once you have the all-clear.

FAQs

Is walking good for sciatica?

Many people find short, gentle walks help, and the NHS encourages staying active. If walking makes leg symptoms steadily worse, shorten it and ask your physio.

Should I stretch my hamstrings with sciatica?

Be careful. Strong hamstring stretches can irritate an already sensitive nerve in some people. Ask your physio before doing them.

Can I go to the gym with sciatica?

Often yes, with the right adjustments and guidance. Avoid heavy lifting or anything that sends pain down your leg until a professional says it is fine.

How long does sciatica last?

The NHS says it usually improves within a few weeks to a few months, but it can last longer. See your GP if it is not getting better.

Book your first class

When you are ready to move more with confidence, SYP Bootcamp is a supportive place to do it. Classes are 45 minutes, small-group (max 10 people) and £15 a class, in an indoor church hall in Archway N19, with every exercise adjusted to you. Book your £15 class here or call or WhatsApp me on 07301 512215 to talk it through first. If you need more careful, one-to-one support around a back or nerve problem, see my injury-safe personal training.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.