Cardio exercises are great for building stamina and strengthening muscles. However, it is recommended to start easy. Therefore, choose low-impact cardio exercises to begin with.

High-intensity activities such as running and jumping can aggravate sciatica.

1. Walking

   Walking is generally considered good for sciatic pain relief. Walking gets your blood pumping and strengthens your leg muscles. It is a low-impact activity that can help reduce sciatic pain.

   However, it may aggravate the condition for some patients and cause more pain. Thus, it is best to ask your doctor to ensure the chosen activities are safe and appropriate for your specific condition.

2. Stationary bicycle

   A stationary bike allows you to work your legs and core muscles without the high impact of biking on rough terrain. It also helps you avoid having to swerve and reduces the chance of falling, which can add to the pain you are already experiencing.

3. Swimming

   Swimming is the best exercise if you have an injury – it is low impact, plus the water supports your body. One can strengthen the core muscles by doing a few laps every day. If you are not able to swim laps, try walking or running in the water.

Forward pigeon pose

• Kneel on all fours.
• Move your left leg forward and position it on the ground. Your leg should be in front of your body.
• The lower part of your left leg should be horizontal to your body.
• Your right knee should be behind your left foot.
• Then, stretch your right leg all the way behind you.
• Slowly move your body weight from your arms to your legs. As you do so, your legs should start to support your weight.
• Then sit up straight. Your hands should be at the side of your legs.
• Breathe deeply and exhale when you lean your body towards your front leg. Make sure to support your weight with your arms.
• Repeat this exercise with the other leg.

1. Sciatic nerve glide exercise

   This exercise relaxes your sciatic nerve and, thus, helps relieve pain.

   • Sit on a chair and straighten your right knee. Your left foot should be flat on the floor.
   • Slowly flex your ankle. Your toes should start to point towards you.
   • Flex your ankle back and forth. Do this 15 to 20 times.
   • Repeat the exercise with your other leg.
   • For best results, do three rounds for each leg twice daily.

2. Standing hamstring stretch

   This stretch relieves sciatic pain by easing hamstring muscle tightness.

   • Position your right foot on a step, stool or chair. Your foot should be below hip level.
   • Flex your foot so that your leg and toes are in a straight line.
   • You can bend your knee a little if your knee hyperextends.
   • Lean your body towards your foot.
   • How much you stretch depends on how far you bend your body forward. However, stop if you feel pain.
   • Hold the positions for about 30 seconds, then do the same with the other leg.

3. Scissor hamstring stretch

   This exercise relieves sciatic nerve pressure by loosening the hamstring muscles.

   • Position your left foot three feet behind your right foot.
   • Then, push your shoulders back while moving your hips forward.
   • Ensure that your left hip is not in front of your right hip.
   • Place your hands on your hips.
   • Bend your waist while keeping your back straight. Your torso should now be over your right leg.
   • Your body weight should remain on your right leg.
   • Hold the position for about 10 seconds and repeat the exercise with the other leg in front. Do this 3 to 5 times for each leg.

1. Seated piriformis stretch

   The piriformis muscle is located in your buttocks. This stretch helps loosen muscle tightness and decreases sciatic pain caused by irritation to the piriformis muscle. You will need a chair for this exercise.

   • Sit on the chair and plant your feet flat on the floor.
   • If the sciatic pain is on your right side, place your right ankle on your right knee.
   • Then, lean forward with your back straight until there is a stretch through your gluteal area.
   • Hold the position for about 30 seconds.
   • Repeat this exercise throughout the day and especially when you feel sciatica discomfort.

2. Table or chair stretch

   This exercise is effective for sciatic pain as it stretches the back, buttocks, and leg muscles. You can use a table or chair for this stretch.

   • With the chair or table in front of you, stand with your feet apart. Ensure that your feet are positioned wider than your hips.
   • Place your hands on the chair’s backrest or the table. Lean forward while keeping your hands in position.
   • Your arms and back should be straight.
   • Then, slowly move your hips away from the chair or table. You will soon feel a stretch in the back of your legs and lower back.
   • To increase the stretch, move your hips from side to side.
   • Remain in this position for about 30 seconds to 1 minute. Do this two times daily.

3. Hip flexor stretch

   Hip flexors are important muscles that help leg movements. For example, they move your legs forward when you walk.

   Pregnancy can cause these muscles to tighten, affecting one’s pelvic alignment and causing sciatic pain. To stretch the hip flexors:

   • Kneel on your hand and knees. Your palms should be on the floor.
   • From the kneeling position, move one foot in front in a stepping motion. Your knee and hip should align at a 90-degree angle.
   • Shift your weight forward by moving your hips forward. You will be able to feel a nice stretch on your leg and hip.
   • Maintain the position for nearly 30 seconds, and then repeat the exercise with the other leg.