Stretching Exercises for Sciatica: Relieve Pain and Improve Mobility at Home
This post may contain affiliate links. If you purchase through these links, I may earn a small commission at no extra cost to you. LEARN MORE.
Dealing with sciatica can make even simple activities feel like a struggle. Pain often starts in the lower back and travels through the hips and down the legs, making standing, walking, or even just sitting a hassle.
Gentle stretching exercises at home can help ease sciatica pain and improve mobility, offering a way to find relief without expensive treatments.
Stretching targets tight muscles that may irritate the sciatic nerve. It also helps create space in the lower back and hips.
By learning a few simple moves and following clear routines, people with sciatica can start to feel better and move more freely. This article covers why stretching works, how to do it safely, and which stretches are best for pain relief at home.
For overall flexibility, you may also find the Hyperbolic Stretching program helpful in enhancing joint health and muscle recovery.
Key Takeaways
- Stretching can relieve pain and improve movement for people with sciatica.
- Simple, targeted exercises are safe to do at home with the right precautions.
- Long-term relief is possible when stretches are included in a healthy lifestyle.
Understanding Sciatica and Its Causes
Sciatica is a pain condition caused by issues affecting the sciatic nerve, the body’s largest nerve. Problems like a herniated disc, spinal stenosis, or spondylolisthesis can press on this nerve and trigger symptoms like lower back pain and numbness in the legs.
What Is the Sciatic Nerve?
The sciatic nerve is the longest and thickest nerve in the human body. It starts in the lower back and runs down through the hips, buttocks, and each leg.
The nerve is made up of several smaller nerve roots that branch out from the spinal cord in the lumbar spine.
Key Functions of the Sciatic Nerve:
- Sends signals between the spinal cord and the muscles of the leg/foot
- Controls movement and sensation in the back of the thigh, and most of the lower leg and foot
- Plays a crucial role in walking, running, and standing
Because the sciatic nerve is so large and passes through narrow spaces in the lower back and pelvis, it’s at risk for being compressed or irritated by anatomical problems. That’s usually what leads to sciatica pain.
Common Symptoms of Sciatica
The main sign of sciatica is pain that starts in the lower back or buttock and travels down the leg. It might feel sharp, burning, or even like an electric shock.
Most often, sciatica affects just one side of the body.
Common Symptoms:
- Pain spreading from the lower back down through the leg
- Numbness or tingling along the nerve pathway
- Muscle weakness in the affected leg or foot
- Difficulty standing or walking due to pain
Severity Table
| Symptom | Severity Varies |
|---|---|
| Pain | Mild to severe |
| Numbness/tingling | Occasional or constant |
| Weakness | Minor to disabling |
Symptoms might get worse after sitting for a while, sudden movements, or heavy lifting. It’s honestly pretty annoying when it flares up like that.
Herniated Disc and Sciatica
A herniated disc is one of the most common causes of sciatica. Between the bones of the spine (vertebrae), there are soft discs that act as cushions.
If a disc ruptures or bulges out (herniates), it can press directly on the sciatic nerve root.
Key Facts:
- Most herniated discs occur in the lower (lumbar) spine
- Pressure from a herniated disc can cause inflammation and sharp pain
- Risk increases with age, injury, or repeated strain
Herniated discs are usually confirmed with imaging tests like MRI or CT scans. Not all herniated discs cause symptoms, but when they do press on the sciatic nerve, the pain can be pretty intense and persistent.
Spinal Stenosis and Spondylolisthesis
Spinal stenosis is a narrowing of the spaces in the spine, which can squeeze the sciatic nerve roots. This narrowing often happens because of age-related changes like bone spurs or thickened ligaments.
Spondylolisthesis is when one vertebra slips forward over the bone below it, which may also pinch or compress the sciatic nerve.
Comparison Table:
| Condition | How It Causes Sciatica |
|---|---|
| Spinal Stenosis | Narrows spinal canal, compresses nerve roots |
| Spondylolisthesis | Vertebra slips, pinching nerve root near the sciatic nerve |
Both conditions can cause chronic lower back pain and sciatica, especially during walking or standing for long periods. Sometimes sitting or bending forward helps, since those movements can open up space in the spine and take pressure off the nerve.
For joint-friendly exercise alternatives, explore our Low Impact Home Workouts to stay active without aggravating pain.
How Stretching Relieves Sciatica Pain
Stretching exercises can ease sciatica discomfort and help the body recover. These moves focus on gentle stretches to target pain areas, boost flexibility, and support healing.
Benefits of Stretching for Sciatica
Gentle stretching can help reduce pressure on the sciatic nerve. By loosening tight muscles in the lower back, hips, and legs, these exercises can lower nerve irritation.
Stretching helps people notice less pain, especially during things like walking, sitting, or even just getting out of bed. Many folks say daily stretching keeps muscles relaxed and helps lower the chances of future flare-ups.
Other perks? Better posture and stronger muscles supporting the spine. Improved posture can limit stress on the lower back, while strong supporting muscles keep the spine in a safer alignment.
Key Benefits Table:
| Benefit | How It Helps |
|---|---|
| Reduces nerve pressure | Less pain and tingling |
| Improves posture | Lowers back strain |
| Decreases muscle tightness | Eases movement, prevents injury |
Improving Mobility and Flexibility
Tight muscles can make it tough to move and can worsen sciatica pain. Stretching exercises focus on areas that are often stiff, like the glutes, hamstrings, and lower back.
With better flexibility, people with sciatica can move more easily in daily activities. Flexible muscles allow for smoother, less painful motion, which makes things like tying your shoes or climbing stairs a bit less daunting.
Adding flexibility exercises into a routine gives the body a wider range of motion. This lowers the risk of injury from sudden or awkward movements.
Simple stretches, done consistently, help people keep their mobility and independence. It’s not magic, but it really does add up over time.
Role of Gentle Stretches in Recovery
Gentle stretches are important for healing from sciatica, especially when pain is severe. These moves shouldn’t hurt—just a light, comfortable pull in the target area is enough.
Slow, controlled exercises are best. Overly intense or fast movements can strain muscles and make the sciatic nerve angrier.
During recovery, gentle stretching increases blood flow to the lower back and legs. Better circulation brings oxygen and nutrients to the area, helping it heal. It’s pretty common for doctors or physical therapists to recommend safe stretching routines as a starting point for managing sciatica at home.
Essential Precautions Before You Start
Sciatica stretches can help reduce nerve pain and improve movement, but it’s important to take safety steps before you jump in. Knowing when to reach out for medical help and when to stop stretching is key to avoiding injury or making symptoms worse.
When to Consult a Medical Professional
If you’ve got new or intense sciatic pain, talk to a medical professional before starting any stretches. If sciatica follows a recent injury, like a fall or car accident, a doctor should check for more serious problems first.
See a doctor if the pain is severe, lasts more than a week, or just keeps getting worse. If you notice loss of bladder or bowel control, leg weakness, or numbness that spreads quickly, get care right away. Seriously, don’t wait on those symptoms.
A physical therapist can help design a safe stretching plan that fits your health needs. They’ll show the safest ways to stretch and which moves to avoid. This is especially important if you’ve had back surgery, serious spine conditions, or other medical issues.
Signs to Stop Stretching Immediately
Some symptoms mean you should stop stretching right away and talk to a doctor or physical therapist. These include sharp, stabbing, or burning pain during a stretch, sudden numbness or tingling in the leg or foot, or loss of strength in the legs.
Redness, swelling, or tenderness in the back or legs after stretching could mean injury or nerve irritation. Dizziness, shortness of breath, or feeling faint during exercise are also warning signs. If you run into any of these, stop all exercises and get advice right away.
Don’t ignore pain—pushing through can make sciatica worse or cause a new injury. Trust your gut and listen to your body. If you’re unsure, it’s always smart to ask a medical professional before continuing.
Top Gentle Stretches for Sciatica Pain Relief
Gentle stretching can help ease sciatica pain by loosening tight muscles and reducing pressure on the sciatic nerve. Regular, slow movements often help improve comfort and flexibility in daily activities.
Piriformis Stretch
The piriformis muscle sits deep in the buttocks and can sometimes press against the sciatic nerve, causing pain. Stretching this muscle might help relieve discomfort and improve your range of motion.
How to do the piriformis stretch:
- Lie on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, making a “figure 4” shape.
- Gently pull your left thigh toward your chest, using your hands behind your left thigh for support.
- Hold for 20–30 seconds, then switch sides.
This stretch targets the piriformis and glute muscles. Don’t push too hard—stop if you feel sharp pain. Many people notice relief when they add the piriformis stretch to their daily routine.
Cobra Pose
The cobra pose can help stretch and strengthen your lower back. It may reduce pressure on the sciatic nerve and boost spinal flexibility.
Steps for Cobra Pose:
- Lie face-down on a mat with your legs stretched out behind you.
- Put your palms on the floor under your shoulders.
- Keep your elbows tucked in, then gently lift your chest upward.
- Let your hips and pelvis stay on the ground.
- Hold for 10–20 seconds, then lower down with control.
Try repeating this pose three to five times, but only if it feels okay. If your lower back complains, ease off. If you have a back issue, it’s smart to check with a healthcare professional first.
Knee to Chest Stretch
The knee to chest stretch is a simple way to relax your lower back and glutes. This can ease tension along the sciatic nerve.
Here’s how to do the knee to chest stretch:
- Lie on your back with both legs straight out.
- Slowly pull one knee up toward your chest, holding it with both hands.
- The other leg can stay flat or bent—go with whatever feels best for you.
- Hold for 20–30 seconds, then switch legs.
It’s easy to do this stretch at home, even on a busy day. Move slowly and breathe deeply to get the most from it.
Cat-Cow Stretch
The cat-cow stretch is a gentle way to loosen up your spine and stretch both your lower back and abs. It can help with stiffness and posture.
How to do the cat-cow stretch:
- Start on all fours, hands under shoulders, knees under hips.
- For “cat,” round your back up and tuck your chin in.
- For “cow,” let your belly drop and lift your head a little.
- Move slowly between these two positions for 30–60 seconds.
This stretch is safe for most people and can be done every day. Go at your own pace and stop if anything feels off.
Use a high-density foam yoga mat to ensures comfort during stretching routines.
Targeted Stretching Routines for Home
Consistent stretching can make daily movements easier and help with sciatica pain. Adjusting stretches during a flare-up and building up slowly can help prevent nerve irritation.
Daily Stretching Routine
A daily routine should target the lower back, hips, and legs—these are the main areas affected by sciatica. Stretching regularly helps loosen tight muscles and ease pressure on the nerve.
Common exercises include:
- Baby Cobra: Lie face-down, prop up on forearms, and hold.
- Figure 4 Stretch: Lie on your back, cross one leg over the other, and gently pull the opposite thigh.
- Standing Hamstring Stretch: Stand, place one foot on a raised surface, and lean forward gently.
Hold each stretch for 30–60 seconds. Doing these once or twice a day is usually enough. Move slowly, focus on your breath, and don’t force anything.
| Stretch Name | Body Area | Key Benefit |
|---|---|---|
| Baby Cobra | Lower Back | Eases spinal tension |
| Figure 4 Stretch | Hips/Buttocks | Reduces hip tightness |
| Hamstring Stretch | Leg/Back | Longer hamstrings |
Modifying Stretches for Flare-Ups
During a flare-up, pain can spike and some stretches might make things worse. It’s important to tweak your routine to avoid extra irritation.
Stick to gentle movements and skip any aggressive stretches. Seated or lying stretches usually put less stress on the nerve. If a stretch increases pain or numbness, stop or make it less intense.
Props like a rolled towel under your knees or a resistance band can help you control the stretch. Comfort is key. It’s better to move slowly than to push through pain.
Progressing Safely at Home
As your pain improves, you can try holding stretches for 10–15 seconds longer. Add new moves like the Pigeon Pose or Lying Spinal Twist if you’re up for it.
Pay attention to which exercises feel easier or bring more relief. Avoid bouncing or quick movements—they can strain your back. If you get shooting pain, tingling, or numbness, go back to easier stretches or check in with a pro. Listening to your body is just as important as the stretches themselves.
Complement your stretching with these Home Workout Leg Exercises for Strength and Fat Loss to build supportive muscle without weights.
Role of Physical Therapy for Sciatica
Physical therapy is a trusted way to manage sciatica. It’s all about targeted assessment, custom exercise plans, and guidance through recovery.
Assessment by a Physical Therapist
A physical therapist will start by checking your symptoms, medical history, and how you move. They’ll look at your posture, strength, range of motion, and whether nerves are involved.
Sometimes, they use special tests to figure out where the nerve is irritated. They might watch you walk, test for muscle weakness, or check for numb spots or pain.
Early evaluation helps set goals and track what’s working. Knowing your needs lets the therapist pick the right exercises or manual treatments for relief and injury prevention.
Individualized Exercise Plans
A good physical therapist will make an exercise plan just for you. This usually includes stretches, strengthening moves, and activities that target your back, hips, legs, and core.
Exercises are picked based on your pain, mobility, fitness, and what’s causing your sciatica. Someone with a herniated disc may need different stretches than someone with tight muscles.
A plan might include:
- Stretching: Gentle moves for tight muscles and nerves.
- Strengthening: Building support in your back and legs.
- Functional training: Practicing movements you need for daily life.\
Plans change as symptoms improve or shift.
Supervised Rehabilitation
Having a physical therapist watch your form really matters. They’ll make sure you’re doing exercises safely and at the right pace, which helps avoid setbacks.
During sessions, they might use hands-on therapy, gentle joint moves, or manual techniques to ease pain. They’ll also teach you about posture, safe movement, and daily habits.
Therapist feedback and support can keep you motivated. Regular sessions often lead to faster, longer-lasting relief from sciatica pain.
Lifestyle Factors Affecting Sciatica Recovery
Everyday habits can play a big role in how quickly you recover from sciatica. Things like body weight, posture, and how active you are can really affect your pain and how long it lasts.
Impact of Obesity on Sciatica
Extra weight puts more stress on your lower back and spine. That added pressure can irritate or compress the sciatic nerve, making symptoms worse. People with obesity are more likely to have back pain and sciatica flare-ups because of the strain on their bones, joints, and tissues.
Managing obesity involves:
- Choosing balanced, healthy meals
- Getting regular, gentle exercise
- Drinking plenty of water
Even a little weight loss can help take pressure off the nerve. Staying at a healthy weight also cuts your risk for future back pain.
Influence of Posture
Bad posture can really drag out sciatica pain. Slouching puts uneven pressure on your spine and can irritate the nerve, especially if you stay that way for a while.
Tips for better posture include:
- Pick a chair that supports your lower back
- Keep your feet flat on the floor
- Avoid crossing your legs for long stretches
- Stand straight with relaxed shoulders
If you work at a desk, take short movement breaks every 30–60 minutes to keep things loose.
Physical Activity and Sedentary Habits
Sitting too much or being inactive can make sciatica worse. Muscles get tight, your back gets weaker, and nerve pain can increase.
On the flip side, regular, low-impact activity—like walking, stretching, or swimming—can help a lot. It boosts blood flow, keeps muscles healthy, and cuts down on stiffness. Just avoid anything that causes sharp pain or puts extra strain on your back.
Safe activities:
| Activity Type | Benefits |
|---|---|
| Walking | Improves circulation |
| Swimming | Reduces joint pressure |
| Gentle stretching | Enhances flexibility |
Finding a daily rhythm that mixes movement and rest can really help with recovery.
Posture and Body Mechanics for Ongoing Relief
Good posture and smart body mechanics can really ease sciatica pain. A few simple changes at home can make daily activities more comfortable.
Proper Sitting and Lifting Techniques
Sit with your back straight and shoulders relaxed to keep your spine happy. Make sure your feet are flat on the floor, with knees at or just below hip level.
Try not to cross your legs, since that can twist your spine and add to discomfort. If you’re sitting for a long time, use a chair with lower back support or tuck a small pillow behind your back. Stand up and move every 30–60 minutes to keep from getting stiff.
When lifting, bend at your knees and hips, not your waist. Hold the object close, use both hands, and tighten your core before lifting. Don’t twist or turn while carrying heavy stuff—your back will thank you.
Ergonomic Adjustments at Home
Setting up your home so it encourages good posture really makes a difference. For sitting work, try adjusting your chair so your elbows rest naturally at your sides.
Keep your wrists straight when typing or using a mouse. The top of your screen should line up with your eyes—saves your neck a lot of trouble.
Standing desks can be helpful, or just switch between sitting and standing if you can. Supportive chairs with arms? They make getting up less of a chore.
Daily habits like reading or scrolling your phone shouldn’t mean craning your neck down forever. Prop up your screens to a comfy height and distance.
When it’s time to sleep, a mattress that supports your spine’s natural curves is worth the investment. If you sleep on your side, tucking a pillow between your knees might ease lower back tension.
Invest in lumbar support cushions for better sitting posture.
Common Stretches and Activities to Avoid
Some movements and daily habits can really make sciatica flare up. It helps to know what to skip and how to tweak your routine to keep your back and nerves happier.
Movements That Aggravate Sciatica
Some stretches and exercises put extra pressure on your lower back or tug at the sciatic nerve, which usually means more pain. Watch out for these:
- Full-body squats and weighted squats
- Forward bends (like toe touches or downward dog)
- Double leg lifts while lying down
- Hamstring stretches with straight legs and no support
- High-impact activities like running and jumping
- Twisting movements in sports or certain yoga poses
All these can strain your lower back and hips. Quick or deep spinal twists—think tennis or golf swings—are best kept to a minimum.
Aggressive stretching isn’t your friend here. Gentle, supported moves are much safer if you’re dealing with sciatica.
Modifications for Daily Activities
Making small changes at home or work can lower your chances of a sciatica flare-up:
- Bend at the knees—not the waist—when picking up stuff. It’s easier on your back.
- Avoid sitting with legs crossed or sinking into super-soft chairs that don’t support you.
- Stand up slowly from sitting or lying down to keep stress off the nerve.
- Keep standing or walking sessions short and take breaks often to avoid getting sore.
When you sit, use a chair that supports you and keep both feet flat on the floor. At work, stash things you use a lot within easy reach—no need to twist or bend a hundred times a day.
Notice which activities make your pain worse. Tiny tweaks can make everyday movements less risky and a lot more comfortable.
Our guide on Morning vs Evening Workouts can help you choose the best time to exercise without increasing discomfort.
Long-Term Strategies for Preventing Sciatica Recurrence
If you want sciatica to stay gone, it’s about sticking with habits that support your back and legs. Daily routines and a few lifestyle changes can really help you keep moving and keep the pain away.
Maintaining a Stretching Routine
Stretching regularly keeps the muscles around your spine flexible, so they’re less likely to press on the sciatic nerve. Focus on gentle stretches for your lower back, glutes, and hamstrings.
Moves like hamstring stretches and glute bridges can help loosen up tight spots that might otherwise pinch a nerve. Even 10 to 15 minutes a day makes a difference.
Controlled movements are safer—don’t bounce, and don’t push past what feels okay. Stretches like knee-to-chest or a seated spinal twist target the right muscles without overdoing it.
Here’s a sample stretching schedule you could try at home:
| Day | Target Area | Example Stretch |
|---|---|---|
| Monday | Lower Back | Child’s Pose |
| Tuesday | Hamstrings | Standing Hamstring Stretch |
| Wednesday | Glutes | Figure-4 Stretch |
| Thursday | Lower Back | Cat-Cow |
| Friday | Hamstrings | Seated Forward Bend |
| Saturday | Glutes | Supine Piriformis Stretch |
| Sunday | All Areas | Full Stretch Routine |
Stick with it, and pay attention to how your body feels—don’t overdo it.
Adopting Healthy Habits
Good posture is a must if you want to avoid sciatica coming back. Sit and stand with your spine straight, skip the slouching, and set up your desk or workspace so you’re not hunching over.
Ergonomic chairs and lumbar supports are actually worth the hype—they take some pressure off your lower back. Regular exercise helps too, especially stuff that strengthens your core and back.
Walking, swimming, or basic bodyweight moves like bridges and planks can make your spine feel more supported. Staying active keeps your muscles balanced and your blood flowing.
Don’t sit for hours on end—stand up, stretch, and move around every hour if you can. When you lift things, bend at your knees instead of your back. It’s a simple trick, but it works.
Keeping your weight in a healthy range eases pressure on your spine and nerves. Eating well and staying hydrated support your muscles and nerves, too. Honestly, a few small changes can add up to a lot less pain down the road.
Additional Considerations and Lifestyle Tips
Making some lifestyle tweaks can really help with pain relief and moving better if you’ve got sciatica. Paying attention to what you eat, managing your weight, and checking in on your habits might reduce nerve pressure and boost how you feel day-to-day.
Nutrition and Weight Management
Carrying extra weight puts more stress on your lower back—and that can make sciatica feel worse. Keeping your body weight in a healthy range eases the load on your spine.
A balanced diet—think fiber, lean protein, veggies, and healthy fats—can help keep your weight steady. Foods rich in vitamins like D and calcium support bone and nerve health, too.
Cutting down on processed foods, sugar, and saturated fats might also help with inflammation, which sometimes makes pain worse. Try keeping a food journal, planning meals, and reaching for water instead of sugary drinks.
Exercise like walking, swimming, or gentle yoga burns calories and strengthens the muscles that support your back. Pairing activity with mindful eating sets a solid foundation for feeling better.
How Habits Like Coffee Consumption May Play a Role
Coffee is just part of the day for a lot of us, but its effect on sciatica isn’t really direct. Still, there are a few things to keep in mind if you have nerve pain.
Caffeine perks you up, but too much can make you tense, mess with your sleep, or leave you dehydrated—especially if you’re having more than three or four cups a day. Poor sleep and dehydration can drag out your recovery or make pain worse.
Most people do fine with one or two cups a day, though. If you’re sensitive to caffeine or struggle to sleep, maybe switch to decaf or herbal tea in the afternoon.
Staying hydrated, cutting back on sugar in your coffee, and avoiding caffeine late in the day are all easy ways to support your sciatica management.
Consider trying Java Burn, a coffee supplement that may help support metabolism and weight management, potentially alleviating stress on the spine.
Frequently Asked Questions
Some stretches can ease sciatica pain by targeting muscles around your lower back, hips, and legs. Done right, they can also help you move better and stay flexible.
What exercises can provide immediate relief for sciatica pain?
Stretches like the seated glute stretch, figure-4 stretch, or standing hamstring stretch often give quick relief. These help loosen up tight spots along the sciatic nerve.
Use gentle pressure and avoid sudden or forceful moves to keep things comfortable.
Which stretching exercises are most effective for reducing sciatic nerve pain at home?
Stretches that target the glutes, hamstrings, and lower back are usually the most helpful. Try the seated spinal stretch, knee-to-opposite-shoulder stretch, or pigeon pose.
Hold each for 20 to 30 seconds and repeat as needed to ease the pain.
How can one safely perform sciatica relief exercises without exacerbating the condition?
Move slowly into each stretch and stop if the pain gets worse. Don’t bounce or force your body past its natural limits.
Supports like a chair or wall can help you keep good form and avoid strain.
Can you recommend a quick stretch routine for easing sciatica discomfort?
Try this quick routine:
- Seated figure-4 stretch (hold 20 seconds each side)
- Standing hamstring stretch (hold 20 seconds each leg)
- Knee-to-opposite-shoulder stretch (hold 20 seconds each leg)
These three moves can often take the edge off mild discomfort in just a few minutes.
What are some scientifically proven techniques for improving mobility when suffering from sciatica?
Studies support regular stretching of the piriformis and hamstrings to cut pain and boost movement. Gentle strengthening exercises for your hips and lower back help, too.
Physical therapy programs that focus on flexibility and good movement habits tend to get good results for mobility.
What are the best lower-back stretches for individuals with acute sciatica symptoms?
If your symptoms are intense, try the seated spinal twist or gentle cat-cow stretch. These make space in your lower spine and can relieve nerve pressure.
Go slow, stick to pain-free movements, and keep holds short at first.
Conclusion
Gentle stretching can help with sciatica pain for a lot of folks. It might boost flexibility and even ease some of that nagging discomfort.
Simple exercises at home? Honestly, that’s usually a pretty good place to start.
But you really do need to be careful with each stretch. If something feels sharp or suddenly makes things worse, it’s probably best to stop right away.
Listening to your body and moving slow—yeah, that can really help you avoid hurting yourself.
Regular stretching may lead to a few perks, like:
- Less muscle tightness around the sciatic nerve
- Better range of motion in your lower back and legs
- Improved blood flow, which could help things heal up a bit faster
Some activities just aren’t worth the risk when you’re dealing with sciatica. Here’s a quick rundown:
| Avoid These Activities | Why |
|---|---|
| Heavy lifting | Can put strain on the lower back |
| Sharp twisting movements | Increases risk of nerve irritation |
| Deep or forceful stretches | May worsen symptoms |
If home stretches just aren’t cutting it or the pain gets pretty bad, it might be time to check in with a doctor or physical therapist. Sometimes you need a more tailored plan.
If weight loss is part of your recovery plan, try a personalized Keto Creator diet plan to accelerate fat loss while managing sciatica.