A woman outdoors in an orange top, both hands pressed to her lower back

Sciatica relief: exercises that calm the nerve

That shooting, burning pain down the back of your leg has one upside: it responds remarkably well to the right movement, done gently and consistently.

See the exercises

Clinically reviewed · Loosn Specialist Network · Updated June 2026

40%of adults experience sciatica at some point
4-8 wkstypical recovery with active rehab
18K+people on a Loosn sciatica programme

What is sciatica?

Sciatica isn't a condition itself, it's a symptom: irritation or compression of the sciatic nerve, which runs from your lower back through your buttock and down the back of each leg. The pain can be sharp, burning, or electric, and often comes with tingling or numbness.

The most common culprits are a bulging disc pressing near the nerve root, or a tight piriformis muscle compressing the nerve in the buttock. Both respond to a combination of nerve glides, gentle decompression positions, and progressive strengthening. Loosn screens which pattern is driving yours and builds the programme around it.

Know your type

Common types and causes

Different drivers need different programmes. The quiz works out which is yours.

Most common
Disc-Related
A bulging disc irritating the nerve root. Responds to extension-based work.
Common
Piriformis Syndrome
Buttock muscle compressing the nerve. Responds to release and hip strength.
Over 50s
Stenosis-Related
Canal narrowing irritating the nerve. Responds to flexion-based work.

Exercise library

Top exercises for sciatica

Filtered from Loosn's library of 372 exercises. Each comes with 3D guidance and real-time form feedback in the app.

Sciatic Nerve Glide
Beginner
Nerve mobility
- 3 min
- Beginner

Three steps. Thirteen minutes.

1
Download Loosn
Get the app on your phone and meet Kai. Kai builds your Movement Profile and matches you to the right programme.
2
Meet your AI physio
Kai adapts every session to your pain, sleep & energy. Slept badly? Gentler flow. Feeling strong? Kai pushes further. Like a physio who knows you.
3
Move and improve
13 minutes a day. Exercises with real-time form correction, breathwork, and pain education. Watch your pain trend drop week by week.

What to expect

Your recovery timeline

Weeks 1-2
Calm the nerve
Nerve glides and positional relief. Sharp pain reduces as irritation settles.
Weeks 3-5
Restore movement
Hip mobility and gentle strength. Leg symptoms retreat back up towards the spine, a good sign called centralisation.
Weeks 6-8
Strengthen and prevent
Glute and core strength to stop the compression coming back.

When to see a doctor instead

Loosn is built for common MSK pain. See a GP or urgent care promptly if you have any of the following:

Numbness in the saddle area (inner thighs, genitals)
New loss of bladder or bowel control
Progressive leg weakness or foot drop
Both legs affected at once
Pain after significant trauma
Symptoms steadily worsening despite rest and movement

A clinician in a bright clinic, arms folded, smiling at the camera

Your questions, answered

How long does sciatica last?

Most episodes resolve within 4 to 8 weeks with active rehab. Without addressing the cause, recurrence is common, which is why Loosn programmes continue past pain relief into strengthening.

Should I stretch my hamstring?

Carefully, and usually not the way it feels natural. An irritated sciatic nerve reads a hard hamstring stretch as more tension, not less. Nerve glides move the nerve without pulling on it, which is why they come first.

Is walking good for sciatica?

For most people, yes, in short and frequent doses. Little and often beats one long walk, and if your leg symptoms travel further down as you walk, shorten the walk rather than pushing through it.

Do I need an MRI?

Rarely, and rarely early. Scans find bulging discs in plenty of people with no pain at all, so an image on its own does not change the plan. It matters when there are red flags, or when symptoms are not improving after several weeks of the right work.