Sciatica Relief: 5 Exercises That Actually Work

Sciatica is one of the most common nerve pain conditions seen in physiotherapy clinics across Hong Kong. It refers to pain radiating along the sciatic nerve — from the lower back through the buttock and down the back of the leg. Many people mistake sciatica for simple back pain, but the telltale sign is that sharp, electrical sensation travelling down one leg.

What Causes Sciatica?

• Herniated disc — a disc in the lumbar spine presses on a nerve root
• Piriformis syndrome — a tight deep buttock muscle compresses the nerve
• Spinal stenosis — narrowing of the spinal canal pinches the nerve
• Spondylolisthesis — a vertebra slips forward and irritates the nerve

Most cases of sciatica resolve with conservative treatment. Surgery is rarely needed. Here are 5 exercises your physiotherapist may recommend.

1. Piriformis Stretch (Seated Figure-Four)

Sit on a chair. Place your right ankle on your left knee. Keeping your back straight, gently lean forward until you feel a stretch in your right buttock. Hold for 30 seconds. Repeat 3 times on each side.

2. Knee to Opposite Shoulder

Lie on your back with both knees bent. Bring your right knee toward your left shoulder using both hands. Hold for 20 seconds. You should feel a gentle stretch in your glute and lower back. Repeat on the other side. Do 3 reps each side.

3. Cat-Cow Stretch

Start on all fours. Inhale, drop your belly, and lift your head (Cow). Exhale, round your back, and tuck your chin (Cat). Move slowly with your breath for 10 cycles. This mobilises the spine and reduces pressure on the sciatic nerve.

4. Nerve Gliding (Sciatic Nerve Floss)

Lie on your back. Lift one leg, hold behind the thigh, and gently point and flex your foot 10 times. The slight tugging sensation is normal — this helps the nerve glide freely through surrounding tissues.

5. Child's Pose

Kneel on the floor, sit back on your heels, and fold forward resting your forehead on the ground. Extend your arms forward. Breathe deeply for 30-60 seconds. This gentle stretch releases the entire back and relaxes the nervous system.

When to See a Physiotherapist

If your sciatica persists for more than 2 weeks, or if you experience numbness, weakness in your foot (foot drop), or loss of bladder control, seek professional help immediately. A physiotherapist can perform a thorough assessment to identify the root cause and create a targeted treatment plan.

Disclaimer: This article is for informational purposes only. Always consult a registered physiotherapist or doctor before starting any exercise programme.