The Top Leg Exercises With Sciatica Require Two Main Characteristics
- Maintaining a neutral lumbar spine throughout the exercise
- Reciprocal movement
Lumbar Neutral and Reciprocal Movement
Keeping the lumbar spine neutral minimizes unwanted load through the lumbar discs. This reduces sciatic symptoms.
Reciprocal motion is simply moving one leg while the opposite arm moves. Walking is the best example.
Reciprocal movement facilitates disc healing and reduces sciatic pain.
The Best Leg Exercises With Sciatica Check Both of These Boxes
- Alternating or walking forward lunge
- Alternating reverse lunge
- Slide squat
- Rear foot elevated split squat
- Step up
These exercises will be tolerated differently depending on the person and where you are in the healing process.
Out of these five exercises there should be one or more that you can start with. If an exercise increases your sciatic pain, you’re not ready for it yet. Simply don’t do it at this point. Retest the exercise in one to two weeks. If it does not increase the sciatic pain, you’re good to go.
I don't think I'm ready for these exercises, what can I do to reduce pain?
These leg exercises are best if you have mild sciatica symptoms or if you have recovered from sciatica and are wanting to strengthen your legs, without making the sciatic symptoms come back.
If you are still experiencing moderate to severe pain and are unable to do these exercises start with the pain relieving exercises described in 13 Exercises That Help Sciatica.
