Sciatica can feel like a sharp, electric line down the back of your leg. Some days it’s a dull pull at the lower back that makes sitting tough; other days it zaps when you stand, bend, or twist. The good news? With consistent sciatica treatment exercises, most people find relief and move more freely. Begin with light mobility, calm breathing, and short walks. As things ease, build gradually. Follow comfort, not heroics—pause if pain spikes. Small wins count: a smoother step, an easier sit, a better night’s rest. What’s Going On When Sciatica Flares Sciatica often means the sciatic nerve is irritated—usually from stiff hips, tight hamstrings, or an overworked lower back. The plan is to settle the nerve, restore easy hip and spine movement, and steadily rebuild core support. At MyPro Physio, our approach blends hands-on care with simple home routines so you’re not guessing what to do next. That’s why we pair in-clinic therapy with clear exercise progressions and, when needed, home physiotherapy for extra convenience. 
A Starter Routine (5–10 Minutes, Pain-Free Range Only)
A Starter Routine (5–10 Minutes, Pain-Free Range Only) - Nerve Glide (Seated Slump, light version)Sit upright. Slide the sore leg slightly forward. Draw the toes toward you while looking ahead; then point the toes as you gently nod your chin. Repeat 8–10 slow, even reps.
- Pelvic Tilt + MarchLying on your back, flatten your lower back gently into the mat, hold for 3 seconds, and release. Do 8 reps. Then add alternating marches (knees up a little) for 20 slow counts to wake up deep core muscles.
- Figure 4: Piriformis StretchCross your ankle over the opposite knee, and hug the thigh toward you until you feel a buttock stretch (not a nerve zing). Hold for 20–30 seconds, 2–3 rounds on each side.
- Hamstring “Doorway” Stretch Heel on the doorframe or a strap, knee soft, ankle relaxed; hold 20–30 seconds, 2–3 rounds.
When to Progress (and When to Pause) Give it about 48 hours of steadier walking and lower pain before you level up. Add cat-cow, clamshells on your side, and brief dead-bug holds. If symptoms travel past the knee or ramp up, or you notice numbness or weakness, stop and get checked. Reach out now to our certified physiotherapists at MyPro PHYSIO to provide one-to-one care, with tailored programs that combine manual therapy, electro/heat modalities, and exercise coaching. Home visits are available if you need them. This article is provided for general education and should not replace professional medical advice. For a safe, effective physiotherapy plan tailored to your needs, always consult your physiotherapist or a qualified healthcare provider.
Give it about 48 hours of steadier walking and lower pain before you level up. Add cat-cow, clamshells on your side, and brief dead-bug holds. If symptoms travel past the knee or ramp up, or you notice numbness or weakness, stop and get checked. Reach out now to our certified physiotherapists at MyPro PHYSIO to provide one-to-one care, with tailored programs that combine manual therapy, electro/heat modalities, and exercise coaching. Home visits are available if you need them. This article is provided for general education and should not replace professional medical advice. For a safe, effective physiotherapy plan tailored to your needs, always consult your physiotherapist or a qualified healthcare provider.