If you’ve ever felt a sharp, pinching pain that runs from your lower buttocks down to the back of your leg, chances are you’ve experienced sciatica. That discomfort can throw off everything from your workout flow to your everyday movement. However, the good news is you don’t have to ditch your fitness goals because of it. In fact, workouts, like Pilates, are one of the best ways to manage the pain.

With the right moves, advice from a professional instructor and extreme care, people with sciatica can do pilates. It can actually help reduce the condition. The popular workout lessens pain, improves mobility, and gets your body feeling strong and supported. These benefits make a big difference when it comes to managing future sciatica flare-ups. To get started, here are a few pilates-inspired moves to practice that are gentle, effective, and sciatica-friendly.

5 Pilates Stretches

Pelvic Tilts

Pelvic tilts are one of the most impactful moves in pilates for a reason. This movement is a small yet powerful way to engage the lower abdominal muscles and mobilize the spine without strain. To do a pelvic tilt, lie on your back with your knees bent and hands by your sides. Engaging your core, bend your pelvis up slightly and hold for a second. Then return to the starting position and repeat. It’s ideal for people managing sciatica because it encourages spinal stability. When practicing this move, the key is to move slowly and intentionally, allowing your body to find its natural rhythm without forcing the motion.

Knee-to-Chest Stretch

Another effective movement is the knee-to-chest stretch. This simple stretch involves lying on your back and bringing one knee at a time to your chest. This hugging motion gently lengthens the muscles around your lower back and hips. It provides relief from tightness that can often contribute to sciatic discomfort. When performed right, this stretch decompresses the spine and reduces pressure on the sciatic nerve. Ease into the stretch slowly, without tugging or pulling. Let your breath guide you deeper instead of relying on force.

Modified Bridge Pose

The modified bridge pose activates your glutes and hamstrings while engaging your core, promoting pelvic stability. Start lying on your back with your knees bent, feet hip-width apart, and arms by your sides. Pressing through your feet, lift your hips slightly off the floor while keeping your lower back supported. Hold the pose for a few seconds, breathing deeply, then lower back down and repeat. Weak glutes and unstable hips can often contribute to lower back tension, so strengthening this area is essential.

Cat-Cow Stretch

For a gentle spinal warm-up, the cat-cow stretch is a great way to introduce mobility into your routine. This flowing movement awakens the vertebrae and encourages flexibility in the spine. It’s also a great way to release tension after a long day of sitting. To start, inhale as you arch your back and lift your head. Then, exhale as you round your spine and tuck your chin.

Piriformis Stretch

The Piriformis Stretch, also known as the Figure 4 Stretch, is another Pilates move for sciatica relief. This simple pose helps release tension in the piriformis muscle, which can sometimes compress the sciatic nerve. To do this move, lie on your back. Next, cross your ankle over your opposite knee, creating a “Figure 4” shape. Reach through your legs and gently pull your thigh toward your chest. Keeping your back flat on the floor, hold the stretch for 20 to 30 seconds, while breathing deeply. Repeat on the other side. This stretch not only relieves pressure on the sciatic nerve, but also improves hip mobility, along with loosening tightness in the lower back and glutes.

What Shouldn’t You Do With Sciatica?

Generally, people experiencing sciatica should avoid high-impact exercises that cause pain. Ultimately, before beginning any new exercise routine, especially when managing chronic pain, check in with your doctor. They can help you understand the root cause of your sciatica and guide you toward movements that are most beneficial for your individual needs. 

What Should People With Sciatica Avoid With Pilates?

As important as educating yourself on what pilates moves to do with sciatica, it’s also important to know what to avoid. Certain pilates exercises can worsen sciatic symptoms if performed without proper guidance. The list includes movements that involve deep forward folds, aggressive spinal twists or high-impact leg lifts. If any movement feels uncomfortable or causes a flare-up, it’s best to skip it and focus on exercises that feel supportive and safe for your body.

Frequently Asked Questions

Is Pilates Good for Sciatica?

The foundational elements of pilates are all key when it comes to easing sciatic nerve pain. The slow, controlled movements help release tension in tight areas, like your hips and hamstrings, while also building strength in the muscles that support your spine. 

Can Pilates Heal Your Sciatica?

Pilates isn’t a cure for sciatica, but helps reduce underlying issues that contribute to sciatic pain. The practice builds strength in your hips, improves your posture, and enhances your spinal alignment.