We will talk about pain relief exercises that helped me stop sciatica pain.
Today I’m pain free living a normal life! Until I started doing this exercise for sciatica pain would never go away completely regardless medications.

For years I lived with the pain, until couple months ago when I started doing this exercise. Now I’m doing much better and joy of life and hope returned to me again.

Before we go further I would like to mention that sciatica pain is a symptom caused by underlying medical condition. In my case sciatica pain is caused by lumbar herniated disc L5-S1, Sciatica can also be caused by degenerative disc disease, spinal stenosis or other medical diagnosis. Regardless diagnosis important thing is to start treatment as soon as possible!

How you reduce or stop sciatica pain depends on how much pain you’re experiencing at the moment.

Listen to the body! If you are having trouble standing upright, walking, or experience pain associated with bowel movements then you need emergency help and medications so please see a doctor!

No chiropractor or massage at this point. Medications is to take away the pain and relax the muscles FAST. Afterwards, when the immediate pain has been reduced you may start exercise to reduce and stop sciatica pain from coming back.

Medications wont actually treat the root of sciatica pain so this is only temporary solution. Point is that proper medication will help you and stop sciatica pain instantly, or at least ease the pain enough so you can focus and work to treat the cause of the sciatica pain.

Exercise for sciatica pain

1: Decompress the lower back:

You will need a pull up bar. Here is practical and price worthy model from two different locations on eBay:

eBay: Pull up bar: Item location: MANCHESTER, United Kingdom
eBay: Pull up bar: Item location: Duluth, Georgia, United States

Keep your toes down on the ground! Keeping toes or feet on the ground is very important to be able to drop the pelvis and really decompress the lower back. Please see the images above.

2: Lumbago, quadratus lumborum stretch

Are you leaning away from the pain, leaning to one side keeping unnatural spine position?
If yes lets correct that list with quadratus lumborum stretch.

If you are not experiencing this lets move to next step, extension of the lower back.

To correct the list with quadratus lumborum stretch continue like this and hopefully it will help you. Keep your feet together and stand parallel to the wall with shoulder against the wall. Now you press your trunk towards the wall only as far as you can. Over correcting here is a good thing. See illustrations for more explanation.

3: Extension of the lower back

For extension of the lower back, lay down on your front and put your feet together. Contract your glutes and belly. Now lift your chest and extend ONLY as far as you can go while keeping your hips on the ground!
You don’t want to lift the hips from the ground because then you’re overextend and you are not extending the lower back anymore. Go only so far you can and just hang on there for approximately 20sec before you lower down. Repeat this 5-10 reps.

Depending on the body anatomy and injured nerve symptoms and sciatica pain can vary between different places.

exercise for sciatica

Image: Nerve pathways and affected areas

For example L5-S1 segment, as I have, is causing me lower back pain.
From there pain moves down through the left glute/buttock and back of the leg through the hamstrings down to very painful hollow of the knee.
Then super painful calf, and down through heel all the way to the big toe.

Really irritating pain I must say. This type of pain usually makes people upset, angry, sad, irritable, impatient and it feels like life has changed to the worst forever. Good news is that there are exercises that will help you live healthier and hopefully pain free life. Do pain relief exercises and after 20-50 sessions you should feel much better! Worked for me!


  • Question: How to stop sciatica pain instantly.
  • Answer: Medications, for short but fast and effective sciatica pain relief.
  • Question: Ways to help sciatica pain?
  • Answer: Cardio exercise is best solution that I found. Really all cardio exercise is good.
  • Question: Can sciatica cause calf pain?
  • Answer: Yes! Depending on where the injured nerve originates you may experience pain in different regions.

I’ll put up some instructional videos soon so please check back soon.