3 Exercises To Get Rid of Sciatica Pain Today

Article written by Dr. Payal Patel, PT, DPT

There is a lot of information on the internet about what Sciatica is, why it starts up, and what you can do to fix it. While some of it is helpful to hear, there is also a lot of misleading information. I’m sure you’ve already realized this while spending a tremendous amount of time seeking answers. After years of studying this, here are my best, no-bs, take-aways and approaches to getting rid of your pain.


Here are some main points to know without getting too specific about each person’s case:

- First and foremost, if you have any loss of function with bowel and/or bladder movements, contact your Physical Therapist or MD immediately. You will need to start treatment as soon as possible to avoid long term complications.

- Sciatica pain starts up when there is some sort of entrapment to the sciatic nerve causing pain somewhere along the nerve’s pathway. The Sciatic Nerve starts in your back, travels along your buttock, down the back of your thigh, lower leg and into your toes. This is why you may get shooting, burning, numbness/tingling pain down your leg when most of the time, the issue is actually coming from above. 

- Having arthritis, herniated/bulging discs, or degenerative change to your low back does not mean that it is normal to now have Sciatica. 

- Sciatica is caused by abnormal positioning and pressure throughout the low back, pelvis and hip region causing stress to the sciatic nerve.

- Restoring proper position by optimizing pressure can alleviate your Sciatica.

Okay, great. No how do I get rid of this pain?

Start with the few exercises that I have listed below. These exercises are intended to reduce excess tone in muscles that are overactive and increase activation of those that are not currently in the position to do their job. Traditional physical therapy incorporates a lot of stretching and pelvic floor strengthening which can certainly help, however without addressing positional and pressure changes in the pelvic cavity, your symptoms may never fully go away.

Try these exercises to get started. Remember to perform the exercises to your pain-free tolerance. In addition, make sure you only perform the listed exercises on the side that is specified, not both sides:


1.     Left Standing Supported Posterior Outlet Inhibition


2.     Kneeling Left Posterior Outlet Inhibition


3.     Left Sidelying Right Glute Max

Because the focus of these exercises is not specific to each person, it would largely benefit you to still contact the Physical Therapy team at Adapt in order to make sure you being treated with a program completely tailored to your needs. Contact payal@adaptperformanceandrehab.com with questions, comments or general information regarding these exercises or your particular case. Don’t let this go on any longer, schedule your Initial Evaluation or FREE 15 minute consultation now!  



These exercises are presented through the Postural Restoration Institute.