Sciatica is nerve pain that radiates along the path of the sciatic nerve, extending from the lower back through the hips and down each leg. This pain typically arises when a nerve root in the lumbar spine is compressed or irritated, often due to a herniated disc or a bone spur. Since certain movements can increase pressure on compromised spinal structures or directly irritate the nerve, it is important to understand which exercises should be avoided. These guidelines focus on movements that risk exacerbating the underlying issue causing the nerve pain.
Avoidance of Spinal Flexion and Twisting
Movements that cause the lower back to round forward (lumbar flexion) are contraindicated because they increase pressure within the intervertebral discs. When a disc is bulging or herniated, forward bending pushes the soft center of the disc backward, potentially increasing compression on the adjacent nerve root. This action can intensify the pain, tingling, or numbness associated with sciatica.
Exercises involving deep forward flexion should be avoided, including common stretches like seated forward folds and standing toe touches. Certain yoga poses, such as deep plow pose, also place the spine into excessive flexion that can be problematic for a sensitive disc.
Exercises that combine flexion with rotation are particularly risky because twisting motions create rotational strain on the spine, which can further aggravate the nerve. Activities like seated twists, such as the Russian twist, or the hurdler stretch, must be avoided. The goal should be to maintain a neutral or slightly extended spinal position to minimize stress on the lumbar discs.
High-Impact Movements and Heavy Loading
Activities involving jarring or repeated impact transmit force directly to the lower back, aggravating the sensitive nerve root. High-impact movements like running, jumping, and plyometrics place significant compressive stress on the spinal discs and can cause the underlying structural issue to flare up. Without sufficient core stability, the force from these impacts quickly increases stress on the lumbar spine.
Heavy resistance training exercises that place a high compressive load on the spine should also be avoided, especially during acute flare-ups. Traditional barbell squats, deadlifts, and overhead presses require the spine to stabilize against substantial weight. This heavy compressive force increases pressure on a compromised disc, directly translating to increased nerve irritation.
Even with perfect form, the magnitude of the load can be too much for the lumbar structures when the sciatic nerve is inflamed. The bent-over row is problematic because it combines a forward-bending posture with heavy weight, significantly increasing stress on the lower back. Until symptoms stabilize, heavy lifting should be paused in favor of low-impact exercises that promote stability without excessive force.
Activities that Increase Intra-Abdominal Pressure
Certain core exercises and actions generate a significant increase in intra-abdominal pressure (IAP), which can be detrimental if the spine is compromised. A forceful abdominal contraction against a closed airway (the Valsalva maneuver) creates internal pressure that can push spinal structures into the constrained nerve space. While core stability is important, the method of strengthening must be carefully selected.
Traditional full sit-ups and crunches are problematic because they forcefully flex the spine and increase pressure on the spinal discs, directly irritating the sciatic nerve. Similarly, straight-leg raises or double leg lifts create a strong pull on the hamstring and hip flexor muscles, which can tug on the sciatic nerve, increasing nerve tension.
Beyond structured exercise, straining during activities such as lifting a heavy object or during a bowel movement can also momentarily spike IAP and should be avoided. The goal is to build core strength through exercises that stabilize the spine in a neutral position, such as gentle planks or bird-dogs, without introducing harmful internal pressure or spinal flexion.