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The Ultimate Sciatica Workout Plan — Aerobics, Yoga, Stretches, and More!

If you suffer from sciatica pain, you know that the symptoms demand to be felt and can often feel debilitating. Engaging in intense physical activity may further aggravate existing discomfort. Yoga, gentle aerobics, and specific stretches, can all improve sciatic nerve pain. Engage in exercises that incorporate both stretching and relaxation techniques to reduce tension and alleviate nerve pain.

1. Aerobics for Sciatic Nerve Pain

Aerobics or cardio, pump blood to the heart and deliver oxygen to the muscles. Aerobics speed up the heart rate, improve circulation, and are beneficial for emotional health. Aerobics guard against diabetes, depression, cardiovascular disease, and osteoporosis. A few aerobic activities include:

Low-Intensity Aerobics

  • Walking
  • Beginner’s yoga
  • Swimming
  • Household chores (light gardening, mopping, vacuuming)

 sciatica-workout-plan

High-Intensity Aerobics

  • Cardio machines
  • Pilates
  • Spinning
  • Running
  • Hiking
  • Dancing
  • Kickboxing

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2. At-Home Exercises and Stretches for Sciatica Pain

Kris Wong from the Active Health Centre demonstrates simple at-home stretches and exercises that reduce sciatic nerve pain. Try these morning stretches daily to improve your pain over time.

3. Yoga for Sciatic Nerve Pain

By targeting the muscles in the lower back, buttock, and back of the leg, the adoption of relevant yoga poses can stretch and strengthen the areas of the body that throb with the presence of sciatica. Practicing yoga poses every day can help to flex and stretch the appropriate muscles to promote relaxation and flexibility, while releasing endorphins that naturally reduce your sciatica pain.
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Yoga Poses for Sciatica

  1. Standing hamstring stretch
  2. Sitting spine stretch
  3. Knee to shoulder stretch
  4. Reclining pigeon pose
  5. Forward pigeon pose
  6. Sitting pigeon pose

Find out how to perform these poses here >>

Sciatica Workout Schedule

Use the four-week plan below to engage in stretches, aerobics, and yoga that reduce sciatic nerve pain over time. Start slow and work your way up to participating in daily exercises that will have you feeling energized and comfortable.

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Week One Schedule

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
30 Min High-Intensity Aerobics30 Min Morning StretchesRest Day30 Min Low-Intensity Aerobics and Stretch30 Min Morning StretchesRest Day30 Min Yoga At Home

Week Two Schedule

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
30 Min High-Intensity Aerobics30 Min Morning StretchesRest Day30 Min High-Intensity Aerobics and Stretch30 Min Morning StretchesRest Day60 Min Yoga Class

Week Three Schedule

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
30 Min Low-Intensity Aerobics and Stretch30 Min Morning Stretches30 Min Low-Intensity Aerobics and Stretch30 Min Morning Stretches30 Min Low-Intensity Aerobics and Stretch30 Min Low-Intensity Aerobics and Stretch60 Min Yoga Class

Week Four Schedule

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
30 Min Low-Intensity Aerobics and Stretch30 Min Morning Stretches60 Min Low-Intensity Aerobics and Stretch30 Min Morning Stretches30 Min Low-Intensity Aerobics and Stretch60 Min Low-Intensity Aerobics and Stretch60 Min Yoga Class

Getting Started

If you’re new to integrating an exercise routine to your life, consult your doctor or physiotherapist before moving from low-intensity to high-intensity workouts. The following are helpful tips to keep in mind as you get started.

Be Patient

Be aware that as a sciatica sufferer it’s common that you will feel tired for the first week of a new program. Energy levels tend to spike over time. Take it slow but stay consistent with your workouts for pain-relieving results.

Be Aware of Pain

If you experience sharp or unbearable pain that is beyond normal, this could be an injury. Avoid further exercise and consult your doctor.

Pace Yourself

Start the recommended exercise with low-intensity aerobics, shorter strength training sessions, and more frequent rest days. As the weeks progress trade in low-intensity for high-intensity, lengthen training sessions, and engage in low-intensity aerobics on rest days.

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