Is walking good for sciatica? How it eases pain and supports sciatic nerve health

If you’ve ever played or watched sports, you’ve likely heard the phrase, “Walk it off,” with the idea being that walking can help ease the pain. This simple advice can also apply to sciatica, a condition affecting up to 40% of people at some point. 

Sciatica refers to pain, numbness, tingling, or weakness along the sciatic nerve. “Your sciatic nerve starts in your lumbar spine, or lower back, and travels all the way down to your toes,” explains Alec Martinez, PT, DPT, a physical therapist at Hinge Health. Symptoms often occur due to irritation or pressure on the nerve, causing pain that’s usually felt in your lower back, hip, or the back of your leg. “Pain can even travel down to your foot,” Dr. Martinez adds.

Although moving might be the last thing you want to do with pain, walking can help relieve sciatica by easing tension, increasing circulation, and improving mobility. Read on to learn how walking can be a powerful tool to manage sciatica pain, and get tips from Hinge Health physical therapists to make it more comfortable and effective.

Is walking good for sciatica?

Exercise in general is beneficial for managing sciatica, and walking can be an especially effective option. As a low-impact activity, walking is often more comfortable and tolerable when you're experiencing sciatica pain. It’s also a convenient form of exercise that you can do almost anywhere, making it an easy way to counteract some common triggers of sciatica flare-ups. For instance, taking short walks can help break up long periods of sitting, which is a common contributor to sciatic nerve irritation. Additionally, the upright posture involved in walking can help reduce pressure on the sciatic nerve.

“Walking strengthens the tissues around the sciatic nerve, improving their health and reducing the risk of irritation,” says Dr. Martinez. “Movement also enhances the mobility of these surrounding structures, which can help prevent the nerve from becoming pinched or compressed.”

Benefits of walking for sciatica pain

Walking offers a variety of benefits for managing sciatica, with one of the most notable being pain relief. It helps reduce muscle tension and allows the sciatic nerve to glide more freely along its path. Here’s a closer look at how walking can help. 

• Increases mobility. Walking improves the mobility of muscles, joints, and other tissues along the sciatic nerve. As you walk, your spine and hips rotate, your legs swing, and your feet roll from heel to toe. This coordinated movement reduces stress along the sciatic nerve and alleviates pain. Even short walks can make a difference.

• Stimulates natural pain relievers. “Exercise releases neurotransmitters that alleviate pain,” says Dr. Martinez. “This is known as exercise-induced analgesia — a fancy term for the pain-relieving effects of movement.”

• Improves cardiovascular fitness. Walking is an excellent form of aerobic exercise that strengthens your heart and lungs. “In general, good cardiovascular health supports your body’s ability to regulate pain,” explains Dr. Martinez.

• Retrains your brain. When you stay active despite pain, a process called neuromodulation occurs. “Your brain reassesses the perceived danger of an activity as you do it, learning what’s safe and what’s too taxing,” says Dr. Martinez. “Over time, this can reduce how your brain perceives pain.”

• Reduces stress. Stress can lead to inflammation and muscle tension, both of which can exacerbate sciatica. Walking promotes relaxation, helping to ease stress-related triggers.

• Enhances circulation. Walking increases blood flow, delivering oxygen and nutrients to irritated areas of the sciatic nerve. This improved circulation may facilitate healing and reduce pain.

How to walk with sciatica

Remember the old joke: “Doctor, it hurts when I do this.” And the doctor responds: “Then don’t do that!” You’ll never hear that advice from Hinge Health physical therapists when it comes to managing sciatica pain.

“There’s a natural inclination to avoid moving a painful area, but movement is often the most important part of treating sciatica,” says Dr. Martinez. Here are some tips from Hinge Health physical therapists on how to walk with sciatica to reduce pain and promote healing.

1. Use pain as your guide

While walking can provide relief over time, it’s normal to notice some pain during the activity. However, this isn’t a reason to stop completely. “You want to use pain as a guide for how much to walk, not a cue that you should avoid it entirely,” says Dr. Martinez.

To find the right balance:

• Assess your pain level on a scale of zero to 10 before walking (0 = no pain, 10 = severe pain requiring hospitalization).

• Try not to let your pain increase by more than three points during your walk. For example, if you start at a pain level of three, aim to stay at six or below.

• If your pain increases by three or more points, slow down, take more breaks, or shorten your walk.

2. Start slow

Begin at a comfortable pace that allows you to walk naturally without worsening your pain. Gradually increase your distance and speed as your body adapts.

3. Adjust your terrain

Hills or uneven surfaces may aggravate pain for some people. If this happens, stick to flat, smooth paths at first. As your pain improves, you can gradually introduce other types of terrain.

4. Walk naturally

When you’re in pain, it’s common to change your walking style without realizing it. “Pain can lead to a guarded gait where you move stiffly or limit motion, almost like Frankenstein,” says Dr. Martinez.

To maintain a natural gait:

• Pay attention to how you’re walking. If someone notices you look stiff or awkward, focus on relaxing your body.

• Consciously swing your arms and step naturally.

• Aim for smooth, fluid movements as you walk.

5. Choose comfortable shoes

“There’s no one-size-fits-all answer when it comes to walking shoes,” says Dr. Martinez. Everyone’s feet are different, so choose shoes that:

• Fit well. 

• Feel comfortable for you. 

• Make your walking experience more pleasant and support a natural gait.

6. Use an assistive device if needed

If walking is excessively painful, consider using walking sticks, a cane, crutches, or a walker until your pain starts to improve. 

“Assistive devices can take the load off, optimize your movement, and decrease your pain,” says Dr. Martinez. They can also help you maintain a more natural gait if you find yourself walking stiffly or with limited motion.

When to avoid walking with sciatica

While it’s normal to feel some discomfort when walking with sciatica, there are certain situations where walking might not be advisable. If you experience any of the following symptoms, consider starting with other types of exercise instead:

• Inability to bear weight on your leg.

• Pain that intensifies from manageable to excruciating while walking.

• Coordination issues or problems with balance.

Think of these symptoms as yield signs rather than stop signs. “You may not be ready for walking yet,” says Dr. Martinez. “The keyword, of course, being ‘yet.’” With time and the right approach, you can work up to walking with sciatica. A physical therapist can guide you through this process and help you find exercises that are better suited for your current condition.

If you experience any of the following symptoms, it’s important to call your healthcare provider:

• Pain that worsens after a few weeks of trying at-home treatments.

• Numbness or weakness in your affected leg.

• Difficulty controlling your bladder or bowels.

These could indicate more serious issues that require medical attention. 

More tips for sciatica pain relief

Movement is the most effective way to manage pain, but sometimes you need additional tools. Here are more ways to relieve sciatica pain and increase comfort so you can keep walking.

• Try physical therapy. A physical therapist can guide you through exercises that relieve sciatica pain without aggravating your symptoms. They can also teach you techniques to move safely and effectively. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. 

• Move often. Prolonged sitting can irritate your sciatic nerve and trigger flare-ups. Break up long periods of sitting with movement snacks — short bursts of activity like stretching, standing, or walking a few steps.

• Apply ice and heat. “Ice and heat are both great tools for managing pain,” says Dr. Martinez. “Use whichever feels best for you.” Experiment with alternating between ice and heat, or stick with the one that provides the most relief.

• Stretch and strengthen. Cardio-based activities like walking aren’t the only ones that can help with sciatica pain. Stretching loosens stiffness and improves the sciatic nerve’s ability to glide smoothly. Strength training builds muscles to better support your body, taking pressure off the sciatic nerve and reducing the risk of irritation.

• Take medication. Over-the-counter pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful. “Some people need prescription medication for a short time to deal with nerve pain,” says Dr. Martinez. “Talk to your doctor about what’s right for you.” It’s important to make sure that you can safely take these medications based on your medical history.

PT tip: Find your movement sweet spot

When walking with sciatica, it’s important to find your movement sweet spot. “That’s the point where you can stay active without excessively aggravating your pain,” explains Dr. Martinez. Rather than stopping at the first sign of pain or pushing through significant discomfort, aim for a middle ground that feels manageable. A few suggestions: Slow down, walk for shorter periods, or try taking more breaks to avoid overdoing it. “By making these adjustments, you can stay active while keeping your pain at a manageable level, setting yourself up for progress over time,” says Dr. Martinez. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Davis, D., Maini, K., Taqi, M., & Vasudevan, A. (2024, January 4). Sciatica. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK507908/ 

2. Atlas, S. J. (2022, March 15). Taming the pain of sciatica: For most people, time heals and less is more. Harvard Health. Retrieved from https://www.health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048 

3. Aguilar-Shea, A., Gallardo-Mayo, C., Sanz-González, R., & Paredes, I. (2022). Sciatica. Management for family physicians. Journal of Family Medicine & Primary Care, 11(8), 4174–4179. doi:10.4103/jfmpc.jfmpc_1061_21

4. Sitthipornvorakul, E., Klinsophon, T., Sihawong, R., & Janwantanakul, P. (2018). The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskeletal Science & Practice, 34, 38–46. doi:10.1016/j.msksp.2017.12.003