Exercises That Can Be Incorporated with Sciatica
Walking
Target muscle groups: Lower body muscles, core.
Starting position and steps: Begin by standing upright in the most comfortable shoes and moving forward comfortably.
Walking is a low-impact activity that promotes blood circulation, helps maintain flexibility, and strengthens the lower body muscles without exerting excessive pressure on the sciatic nerve. It’s advisable to avoid uphill walks to prevent unnecessary strain. [3]
Swimming
Target muscle groups: Full body.
Starting position and steps: Enter a pool or any water body, and perform various strokes or movements while floating or swimming.
Swimming is an excellent exercise as the buoyancy of water reduces the impact on joints and muscles. It enhances body strength, flexibility, and cardiovascular health without aggravating sciatica symptoms. [4]
