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What To Avoid When You Have Sciatica

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Sciatica is a widely accepted catch-all term that people use to describe pain in the back and hip, radiating down the back of the leg. It may surprise you to learn that sciatica itself is not a diagnosis, it’s a symptom (with several possible causes). 

Most cases are a result of irritation to the sciatic nerve originating at the lower spine. However, people are quick to call pain in the back of the leg “sciatica,” whether it is or not, and the term is used somewhat inconsistently.

If you’re googling “best exercises for sciatica,” you’re asking the wrong question. The answers lie in what’s causing your sciatic pain. 

So, what are the do’s and don’ts for sciatic nerve pain? Keep reading to find out all the things to avoid with sciatica!

Disclaimer: This content is for educational purposes and is not medical advice. Read the full disclaimer.

Sciatic nerve anatomy

The sciatic nerve is the longest nerve in the body and originates from multiple nerve roots in the lumbar spine (lower back), forming a left and a right sciatic nerve. 

3D image of the sciatic nerve
image source: depositphotos.com

Anatomy varies but generally starts around the piriformis muscle (at the back of the hip) and runs down the back of the thigh, splitting off into smaller nerves behind the knee. These branches then continue to the foot. 

The sciatic nerve provides motor function (allows you to move your muscles) directly and indirectly to the lower body’s major muscle groups, including the hamstrings and adductors with branches to lower leg muscles and feet. (Davis D., 2020)

More distal branches provide sensation to the back of the leg and parts of the foot. 

A common question is does sciatica press on the spinal cord? Not exactly, the spinal cord actually tapers off around L1-2 levels, transitioning into a collection of nerves resembling a horse’s tail (cauda equina).

Symptoms of sciatica

Sciatica symptoms vary in intensity and severity. 

Some common symptoms of sciatica are:

  • Moderate to severe pain in the lower back, back of the hip/buttock, and down the back of the leg
  • Sensation changes such as numbness, tingling, pins and needles, or prickly sensations
  • Muscle weakness
  • Pain and symptoms can be anywhere along the distribution of the sciatic nerve

If any of these symptoms are accompanied by loss of bowel or bladder function or numbness in the area where you would sit on a saddle, get to the doctor ASAP because that’s a medical emergency. 

cartoon image of the spine and sciatica
image source: depositphotos.com

Is it sciatica or something else?

Many sciatica cases originate from the spine, such as with a disc bulge, causing inflammation of the lower spinal nerves. This is sometimes referred to as a pinched nerve. But the spine is not the only place this nerve can become irritated. 

Dumping all of these leg pain causes into a big garbage can labeled “sciatica” gets confusing in a hurry.  

Several issues can cause sciatica-like pain by either irritating the sciatic nerve along its path (like in piriformis syndrome) or causing referred pain down the leg in a similar pattern (such as from a muscle spasm from the glute minimus.)

Pseudo-sciatica (also not a diagnosis) doesn’t mean your symptoms are fake. It just means that you could be experiencing sciatic-like symptoms and not true sciatica. 

But the pain is real, and the right cause needs to be determined to get healthy again. 

Related read: Piriformis Syndrome vs. Sciatica

cartoon image of the sciatic nerve and piriformis syndrome
image source: depositphotos.com

What causes sciatica to flare up?

Sciatic nerve pain can result from any irritation to the sciatic nerve. Here are some potential ways this tissue can become angry.

  • Lumbar disc bulge or herniation (slipped disc)
  • Impingement at the lumbar nerve root
  • Muscular spasm
  • SI joint issues
  • Piriformis syndrome
  • Pregnancy
  • Spinal stenosis
  • Degenerative disc disease
  • Spondylolisthesis
  • Arthritis
  • Limited hip mobility 
  • Trauma
  • Malignancies or infections

Conditions such as vascular disease or peripheral neuropathy can mimic sciatic symptoms but are very different conditions. 

Hamstring strains can also be mistaken for sciatic nerve pain but a proper evaluation will tell them apart.

Related read: 3 Signs of Sciatica Improving


Avoid Googling “exercises for sciatica”

I get it. When you have sciatic pain, you’re looking for immediate relief.

The internet is an easy way to research and learn about health conditions (from quality sources, of course), but if you’re asking the wrong questions, you’re going to get the wrong answers. 

Plenty of people out there are willing to offer you bad advice, especially in places like Facebook groups and message forums. Following the wrong advice can lead to feeling worse.

Taking an active role in your health doesn’t mean going rogue and self-diagnosing, and self-treating. 

If sciatica is a symptom with several possible causes, there isn’t one magical sciatica exercise that magically fixes everyone.

For example:

  • If a lumbar herniated disc causes nerve compression, extension exercises might benefit the program. 
  • If the sciatica pain is due to lumbar stenosis, flexion exercises might be the way to go. 
  • If the discomfort results from an SI joint dysfunction, either of those movements might aggravate the pain.
  • If it’s piriformis syndrome, spinal range of motion exercises likely won’t help. 
  • There can be multiple conflicting issues occurring at once that change the appropriate treatments.

This is why you need more specifics about your condition.

There are plenty of great exercises for sciatica. However, whether or not they’re great for your sciatica is another story. 

Related read: Yoga Poses To Avoid With Sciatica

a woman using a computer with back pain
image source: depositphotos.com

Helpful tools for sciatic pain relief at home

Sometimes, you just need to take the edge off the pain to make moving or exercising more tolerable. 

Keep in mind that these treatments alone will not “fix” sciatica, but may help you along your way as part of a comprehensive treatment program.

*A TENS unit can be a convenient non-drug way to manage pain, but there are two important details to understand.

One, effects are temporary and not cumulative, so using it more doesn’t result in some magical cure. TENS doesn’t “fix” why you’re having pain.

Second, there are precautions and contraindications to using electric stimulation, for example with pacemakers or certain medical conditions. Always speak with a healthcare provider and read all instructions to make sure that you can safely operate the unit.

You can also speak with your doctor about medications, including over-the-counter or prescription anti-inflammatories or pain medication.

Related read: What Do TENS Units Do? (Benefits, Risks, & Myths) and Ice Or Heat for Sciatica?

Details that can help identify your sciatic pain

When you visit your physical therapist or chiropractor, they will ask you some questions to help tease out the cause of your pain. 

Here are some questions to ponder that can help you (and your healthcare providers) determine what’s causing your symptoms and get you on the right track to feeling better.

The more detail you can provide, the better they can help you get some pain relief.

Don’t forget to grab the free checklist in the box below for everything you need to be prepared for your first physical therapy visit.

Location of the pain

The sciatic nerve travels along a specific path. The location of your symptoms can help determine if it’s sciatica or something else. 

Hamstring strains are sometimes confused with sciatica pain, but a proper evaluation can tell them apart. 

Quality and severity of your symptoms

The quality of the pain (sharp, dull, achy, numbness/tingling) can be a clue. 

Do you perceive any muscle weakness?

Effect on activity

Try to identify activities/movements that make the pain better and which make it worse. This can help establish a pattern and get you closer to a diagnosis. 

How the pain started

Was this a sudden onset after a specific movement, or did the pain gradually increase?

See also, How To Prepare For Your First Physical Therapy Appointment (+Free Checklist) for a head’s up on what to know before you go. 

Exercises & activities to avoid with sciatica pain

You’ll need to know what’s causing your sciatica to get the right exercises. 

However, an essential part of getting better is understanding what not to do when you have sciatica to avoid painful exacerbations.

What can make sciatica worse? Here are some examples of activities to avoid if you suspect you have sciatica. 

Aggressive hamstring stretching & forward bending

If the sciatic nerve is irritated, putting tension on the nerve by stretching will most certainly aggravate the pain, like pulling a rope at both ends. 

Examples would be bending over to touch your toes with straight legs or sitting with your legs out and leaning forward to touch your toes. This also includes downward facing dog. 

Daily activities such as bending forward to pick something up or gardening activities can also tension the sciatic nerve and make you feel worse. 

If you find that these motions aggravate your pain, make a note, and modify your movements to pain-free motions. 

Use props like a stretch out strap to keep yourself safe and avoid overstretching.

Bend the knees and use good body mechanics during everyday activities. 

Related read: Yoga For Sciatic Pain – What To Know Before Practicing

a man stretching his leg with pain as a decorative image to support an article about what to avoid when you have sciatica
image source: depositphotos.com

Pushing through the pain

The no pain, no gain mentality will come back to bite you. Subscribing to this outdated, old-school phrase does more harm than good. 

Instead, get in tune with pain/symptoms vs. sensation of muscles working. 

Differentiating between these can help you avoid taking one step forward and two steps back in your rehab process. This goes for everyday activities too.

Less pain = more gain. 


Heavy lifting

Heavy lifting, especially squats, deadlifts, and bent over rows, can further irritate an angry sciatic nerve. 

Take a step back and let yourself heal so you can return stronger and better than before. 

High impact exercises

High impact exercises take a toll on the muscles and joints of the body. There are plenty of low impact workouts to keep you moving.

If something is already irritated, high impact exercises will likely worsen the problem. 

Certain abdominal exercises

Some abdominal exercises (like double leg lifts and sit-ups) can place a lot of pressure on the lower back. 

If your symptoms are a result of a lumbar disc herniation, aggressive abdominal exercises will likely aggravate the situation.

To be honest, sit-ups aren’t even a great exercise to work the core muscles anyway. Also, having visible abdominal muscles (aka six-pack) doesn’t guarantee functional strength or spinal stability.

Extreme spinal movements

Extreme spinal movements in any direction can further compress irritated tissues. 

You might be thinking “I don’t do extreme spinal movements.” But keep in mind this term is relative and if you’ve lost some range of motion, “extreme” might be closer than you think.

Even twisting movements like turning to reach something in the car’s back seat can be aggravating to sciatic pain. It depends on your body.

Excessive sitting or standing

Excessive time in any one position can aggravate sciatic pain. Consider using a lumbar support pillow to maintain your natural alignment while sitting. 

When lying down, a wedge to elevate the legs can help support and take some pressure off of the spine. If you’re a side-sleeper, a body pillow can help keep irritated tissues aligned to get a better night’s rest.

Anything that aggravates your symptoms

Not everyone follows textbook patterns when injured.

Nerve tissue is incredibly sensitive, and it’s possible to pay for this for hours or even days after exacerbating your symptoms. Make sure you’re listening to your body.

How to get rid of sciatica fast

We’ve spent a lot of time on what not to do. Here are some things you can do to take an active role in fixing your sciatic pain and getting the right treatment faster. 

  • DO get evaluated to determine the cause of your pain and set you up with the proper exercise program for you.
  • DO pay attention to your symptoms so you can articulate them to your health care providers to receive a more specific treatment.
  • DO learn about your condition so you can better understand safe ways to move and avoid exacerbations.
  • DO be consistent with your prescribed home program.
  • DO speak up and problem solve with your healthcare providers when something isn’t working.
  • DO manage your expectations for healing and celebrate small wins toward getting back to normal.

Related: What Is Physical Therapy & How Can It Help You

FAQ about sciatica

In this section, I answer some of the most commonly asked questions on Google about sciatica.

There is no evidence that bed rest is an effective treatment for sciatica. Like most issues, not moving has greater consequences and can prolong pain and delay healing times. 

Walking can be an accessible low-impact activity to improve circulation and decrease pain, however, whether or not walking is comfortable for your sciatica will depend on the root cause. 

Even with a light activity like walking, it’s important not to overdo it and exacerbate symptoms, as this will prolong the time it takes to start feeling better. 

Remember, sciatica is a symptom, not a diagnosis. 

It’s important to ask your doctor what the root cause of your sciatica pain is as well as activities to avoid. Determining the root cause may require a more thorough examination and possibly imaging such as an MRI. 

Ask for a referral to a physical therapist to get more details on the right exercises for your specific case as well as activities to avoid. 

A simple “take it easy and listen to your body” isn’t that helpful. Be sure to get specifics. 

  • DO get evaluated to determine the cause of your pain and set you up with the proper exercise program for you.
  • DO pay attention to your symptoms so you can articulate them to your health care providers to receive a more specific treatment.
  • DO learn about your condition so you can better understand safe ways to move and avoid exacerbations.
  • DO be consistent with your prescribed home program.
  • DO speak up and problem solve with your healthcare providers when something isn’t working.
  • DO manage your expectations for healing and celebrate small wins toward getting back to normal.

Certain positions coupled with not moving for several hours can increase pressure on an already irritated sciatic nerve and make symptoms feel worse. 

Also at night, there’s little else to distract you as you’re trying to be quiet for sleep, so sensations such as pain become more noticeable. 

Generally, sciatic pain lasts 4-6 weeks, however, the answer to this question is quite variable and depends on many factors. 

Considerations like how long you’ve had the pain, other medical diagnoses, and your occupation or activities can greatly influence how long it takes to recover from sciatica. 

Wrapping up

Sciatica is a symptom, not a diagnosis, and there’s no one-size-fits-all cure. 

Resist the urge to self-diagnose and follow some generic lousy advice. To get better fast, it’s essential to find out what’s causing your symptoms to get sciatica pain relief.

Learning what to avoid when you have sciatica is just as important to avoid making the problem worse.

For persistent symptoms, it’s always good to get an evaluation and individualized treatment to avoid chronic pain and nerve damage. 



Davis D, Maini K, Vasudevan A. Sciatica. [Updated 2020 Nov 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/

Visser LH, Nijssen PG, Tijssen CC, van Middendorp JJ, Schieving J. Sciatica-like symptoms and the sacroiliac joint: clinical features and differential diagnosis. Eur Spine J. 2013;22(7):1657-1664. doi:10.1007/s00586-013-2660-5

Thiyagarajan, Senthilkumar. (2017). Pseudo Sciatica-It’s the Condition we really Treat Better than Medicine. Journal of Novel Physiotherapies. Volume 7. 10.4172/2165-7025.1000327. 

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9 thoughts on “What To Avoid When You Have Sciatica”

  1. Such a good point to be sure to get evaluated to identify the root cause. You can’t “fix” what isn’t the issue, so you’re just delaying relief.

  2. This is a great write-up – I had it for 9 months and it was awful. It took massage therapy and physical therapy to get over it.

    1. Thanks for this very informative article. I need, I feel like Im having it and I need to observe/assess myself and consult a professional for this.

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