22 Effective Sciatica Exercises for Pain Relief

13. Walking

While it may seem counterintuitive to move when experiencing sciatic pain, walking is one of the best ways to reduce discomfort and promote long-term relief. Walking encourages blood circulation, strengthens the muscles supporting the spine, and keeps the sciatic nerve from becoming overly compressed. Regular, low-impact movement can also prevent stiffness and reduce inflammation in the lower back, hips, and legs. To maximize the benefits of walking for sciatica, focus on maintaining proper posture and engaging your core. Stand tall with your shoulders relaxed, keeping your head aligned with your spine. Take smooth, controlled steps, and avoid slouching or overstriding, as this can put additional strain on the lower back. Start with short, gentle walks of 10-15 minutes, gradually increasing your duration as your mobility improves. If walking on hard surfaces exacerbates your pain, consider walking on grass or a treadmill with cushioning for extra support.