Many people assume that if they have sciatica and are in pain they need complete bed rest. In reality, the opposite is true; while you should rest for a day or two when sciatica symptoms first appear, getting back to your day-to-day routine as quickly as possible and exercising will relieve sciatica symptoms and help you to recover faster. Exercising promotes the release of endorphins - hormones that have pain-relieving and mood uplifting properties. If you have pain for more than six weeks (chronic sciatica), it is highly recommended that you consult a medical professional before doing any kind of exercise.

What Exercises Help Sciatica?

Swimming or water aerobics, walking and stationary bicycles are great low-impact forms of exercise that will keep you active and strengthen your back. Pilates and yoga are also good for strengthening back muscles, increasing flexibility and improving posture. The key is to start slowly and gradually build up.

If you don't have exercise machines at home or don't have time to go to the gym, there are various exercises you can do at home for sciatica relief.

• Wall Slides: Standing with your back against the wall and feet shoulder-width apart, slide down the wall into a squat with your knees bent at 90 degrees. Repeat five times. Start by doing this exercise once or twice a day and gradually increase to about six times a day.
• Knees to the chest: Lie flat on your back on the floor and inhale. Pull your knees up to your chest with your arms and hold as you exhale slowly. You should feel your lower back flatten and stretch against the floor. Inhale and let your knees move away from your chest. Repeat sequence for two minutes.
• Rocking legs: Lie flat on your back on the floor and inhale. Pull your knees up halfway to your chest holding the back of your knees with your fingers. Use your arm muscles to rock your legs back and forth for one minute breathing deeply all the time.
• Leg raises: Lie flat on your back on the floor. Keeping both legs straight, slowly lift your left leg just slightly off the floor and then lower. Repeat with your right leg. Repeat five times for each leg. Start by doing this exercise once or twice a day and gradually increase to about six times a day.
• Bottom lifts: Lie flat on your back on the floor with knees bent and feet flat on the floor. Keeping your back straight and tightening your stomach muscles, slowly lift your bottom off the floor and then bring it back to the floor. Repeat five times. Start by doing this exercise once or twice a day and gradually increase to about six times a day.

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