5 Best Exercises To Relieve Back Pain and Sciatica


Best Exercises To Treat And Prevent Back Pain and Sciatica

Many doctors and physiotherapists are recommending various exercises to relieve back pain. According to the WebMD, pain in the back or the one that radiates down towards the legs can be due to several causes such as muscle strains, disk issues, spasms or poor posture.

You want to enhance your endurance and increase your stamina – but the debilitating pain in your back or sciatica is keeping you from focusing on your fitness goals. All these problems have a similar end result – chronic pain that makes it hard to focus on anything else. The good news is, there are 5 best exercises to relieve back pain and sciatica, strengthen the back  muscles and prevent recurrence in the future.

Partial Crunches

Partial Crunches To Relieve Back Pain and Sciatica 

This is the classic core-strengthening workout to relieve pain and strengthen back muscles. It targets muscles in the abdomen and legs – making it one of the ideal exercise for people with spondylosis and back issues due to poor posture.

How To Do It:

  • Lie back, bend your knees so that your feet will be flat on the floor.
  • Raise your shoulders from the floor with your arms crossed around your chest or hands behind your head. Keep your stomach muscles tight.
  • Now raise your shoulder while breathing out and hold for a second. Gradually come back to the starting position by lowering your shoulders back down to the floor.

Hamstring Stretches

Hamstring Stretches


Experiencing sciatica pain? This exercise can be relieving. Hamstring stretches is one of the best sciatica treatment exercises that target the muscle groups in the legs and helps strengthen them.

How To Do It:

  • With one knee bent, lie on the floor in a supine position (face up).
  • On the unbent leg, thread a towel or a band beneath the ball of the foot.
  • Pull back on the band slowly while straightening your bent knee.
  • Hold this position for a count of 10.
  • Alternate the leg and repeat for 5 times.

Wall Sits

Wall Sits To Relieve Back Pain and Sciatica 

Prolonged sitting is one of the most common sciatica causes. When it comes to sciatic leg pain or low back pain due to spine problems, wall sit is the key to help reduce the intensity of the pain.

How To Do It:

  • Stand with your back facing the wall or any other flat surface. Lean back until your back is flat against it.
  • Now carefully slide down the wall until you get your knees slightly bent. Your back, especially the lower portion, should be pressed against the wall.
  • Hold the position for at least 10-15 seconds, then slowly slide back up the wall.

Press-up Back Extensions 

Press-up Back Extensions

Extension exercises help stretch the target muscles and can be beneficial in relieving the pain related to that area. Press-up back extensions are included in physiotherapy for sciatica and can be an effective treatment for back pain symptoms.

How To Do It:

  • Lie on your stomach (face down). Bend your arms, such that your hands are directly underneath your shoulders.
  • Apply force on your hands and elbows to lift your shoulder away from the floor. It will apply pressure on the back and hamstring muscles.
  • Try spending several seconds holding this position every day for better results.

Knee to Chest

knee to chest

This exercise helps to pump your leg and back muscles and considered an effective workout to relieve back pain symptoms and sciatica. Along with it, you can also do tennis ball therapy to enhance the results.

How To Do It:

  • Lie on your back. Bend your knees so that your feet will be flat on the floor.
  • With your hands, draw the left knee up to your chest while keeping the right foot flat against the floor.
  • Hold this position for 15 – 20 seconds.
  • Next, bring back the left knee to the starting position and repeat with the right knee.
  • Perform knee-to-chest two to four times for each leg.


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