Find Relief and Stay Active with Neurosurgery & Spine Consultants
When you’re having to deal with sciatica, any movement may exacerbate the problem and moving at all may be the last thing you want to do. Sharp, radiating pain running down your leg, combined with numbness, tingling, and muscle weakness may make even the simplest of tasks seem quite overwhelming.
Here at Neurosurgery & Spine Consultants, we emphasize a unique approach when it comes to treating sciatica. Our approach is full of customized movement strategies with our in-house team of physical therapists at our physical therapy center. These strategies will help to reduce nerve pressure, restore functionality, and improve your overall quality of life. Whether your sciatica is mild, moderate, or severe, staying active is critical to achieving long-term relief.
Let’s explore why staying active with daily movement matters, which activities are safe, and how to build a sustainable daily routine when you’re living with sciatica.
Why Movement Matters for Sciatica
Sciatica is caused by irritation, compression, or a combination of both affecting the sciatic nerve. This is commonly due to a herniated disc, spinal stenosis, or degenerative disc disease. When the sciatic nerve is compressed, inflammation will accumulate, leading to increased levels of pain and dysfunction.
Prolonged inactivity may actually worsen symptoms. Here’s why:
- Inactivity stiffens muscles and joints, placing more stress on the lower back and hips
- Circulation slows down, limiting oxygen and nutrients needed for healing
- Core strength weakens, which reduces spinal support and increases the likelihood of future flare-ups
At Neurosurgery & Spine Consultants, we will encourage our patients to maintain activity and natural motion, as long as it’s done correctly.
Benefits of Regular Movement for Sciatica Sufferers
Staying active, even during flare-ups (with proper guidance), provides a number of benefits:
✅ Reduces Inflammation
Any form of gentle movement deemed safe by your provider will help to promote blood flow, which helps flush out inflammation and deliver nutrients to the irritated nerves.
✅ Decompresses the Spine
Specific low-impact movements may help to relieve built-up pressure on the spinal discs and the sciatic nerve, especially when done with proper posture.
✅ Strengthens Supportive Muscles
A strong core, glutes, and hamstrings will help to stabilize the spine, reducing the chances of any future nerve impairment.
✅ Improves Flexibility & Mobility
Regular, gentle movement prevents stiffness and supports better functional movement throughout the day.
✅ Enhances Mental Health
Sciatic pain will likely begin to take a toll mentally, even for individuals with strong mental resilience. Movement helps to release endorphins, which naturally reduce stress and boosts your mood.
At Neurosurgery & Spine Consultants, we offer personalized mobility plans to help you move safely and confidently, even when sciatic pain is present.
Safe Ways to Move With Sciatica
Not all movement is created equal, especially when it comes to sciatica. The key is consistency, moderation, and proper form. Here are some activities we will commonly recommend to our patients:
🧘♂️ Gentle Stretching
Daily stretches can loosen tight muscles and reduce sciatic nerve tension.
Focus on:
- Hamstring stretches
- Piriformis stretch
- Cat-cow or child’s pose for spine mobility
🚶♀️ Walking
Walking is one of the best low-impact, accessible ways to stay active without jarring the spine. Short, frequent walks throughout the day, regardless of whether or not you have sciatica flare-ups, are very effective at promoting blood flow, natural movement, and improved mental health.
🧎♀️ Water-Based Exercise
Swimming or aquatic therapy allows you to take advantage of water’s natural buoyancy while allowing for full-body movement and strengthening.
🧘 Yoga or Pilates (Modified)
Mind-body exercises to build strength, improve balance, and increase flexibility can be a fantastic way to move with sciatica.
At Neurosurgery & Spine Consultants, we offer in-house physical therapy to efficiently and effectively treat your sciatica.
What to Avoid
While movement is beneficial, some actions can aggravate sciatica and delay healing:
- High-impact activities (running, jumping, or contact sports)
- Twisting or jerking motions
- Lifting heavy weights without guidance
- Sitting or standing for long periods without breaks
- Forward bending without support
If you’re unsure about what’s actually safe to do with sciatica, our team at Neurosurgery & Spine Consultants is here to help you understand your limits and design a pain-conscious routine customized for your current level of pain, your goals, and your preferred recovery timeline.
Movement Plans Should Be Personalized
Each and every sciatica case is different from individual to individual. This is why generic advice may do more harm than good. A movement plan that could work for one individual may be harmful to another, especially depending on the underlying root cause of your sciatic pain.
At Neurosurgery & Spine Consultants, we provide:
- Full diagnostic imaging to understand the exact source of nerve compression
- Individualized treatment plans based on your symptoms, lifestyle, and goals
- Access to physical therapists and spine specialists who monitor your progress
- Surgical and non-surgical options when needed to support your recovery
When to Rest vs. When to Move
There are times when short-term rest is certainly appropriate, such as during a severe sciatica flare-up or during post-surgical recovery. With that being said, bed rest should be brief and strategic to avoid worsening symptoms.
We recommend following the 24-48 hour rule:
If symptoms do not improve after a day or two of gentle rest and basic care, it’s time to start moving again, and always speak with a professional medical provider if pain persists.
Let’s Get You Moving Again—Safely
Sciatica doesn’t have to prevent you from living and enjoying your life. With the right type of expert guidance and a customized movement plan, you can successfully relieve pain, strengthen your spine, and prevent future sciatica flare-ups.
If you’ve been struggling with sciatic pain or unsure how to safely exercise, contact us at Neurosurgery & Spine Consultants. Our team of expert providers will work closely with you to understand the underlying root cause of your pain, and then help you regain confidence in movement, one confident step at a time.
Stay mobile, stay strong, and take control of your sciatica today.
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.