Is Walking Good for Sciatic Nerve Pain? Benefits and Risks

If you’re one of the 40% of Americans with sciatic nerve pain and have been told to exercise, you may be wondering if walking can help relieve sciatic discomfort. You’ll be happy to learn that walking and other forms of light exercise, like swimming and yoga, can offer temporary relief for sciatic nerve pain.

This is because being physically active can reduce inflammation, improve mobility, and temporarily reduce discomfort. However, depending on the main cause of sciatic nerve pain, walking and other physical activities may overstrain your spine and worsen the pain. Therefore, consult your doctor if you notice walking may be worsening your pain.

How to Walk with Sciatica Symptoms

If you’re experiencing sciatic nerve pain, discuss with your doctor about whether you should walk and, if so, for how long. The general view is that movement or physical activity can help improve sciatica symptoms. However, you should work with your physical therapist to determine the best way to walk to avoid worsening your discomfort.

Most physical therapists recommend that you start by doing short walks multiple times a day. Your postural muscles are more likely to lose their endurance when you’re in a reactive state. That means regular changes to your posture can be helpful.

In addition, you can try gentle stretching and short walks, followed by the use of ice packs (on your spine) when lying face down or face up. Consider repeating this process often. Remember, go at a pace that feels comfortable, and the terrain should be relatively flat. Ensure the distances are short and take breaks whenever necessary.

When to Avoid Walking with Sciatica Nerve Pain

The goal of walking when you have sciatic nerve discomfort is to reduce inflammation and reduce pain. Thus, you should start feeling better as you continue to walk. Unfortunately, there are instances when walking can worsen your sciatic nerve pain. Some people may experience severe pain in their spine when they stand up. For these individuals, walking may worsen sciatica.

Sciatica Treatment and Alternatives

Beyond walking and other at-home treatments for sciatic nerve discomfort, you should seek medical attention if your pain isn’t subsiding or healing. Your physician or doctor may prescribe a strong pain medication, muscle relaxant, or other effective types of medication.

In addition, the doctor may recommend a specific steroid injection to reduce inflammation and lower the pressure on the affected sciatic nerve. Remember, sciatic nerve pain may be caused by irritation, damage, or compression of the sciatic nerve. Relieving the pressure around it can alleviate your discomfort.

Suppose you’re still experiencing severe and disabling pain after three months of consecutive medical treatment. In that case, your doctor may recommend surgery. During this procedure, your surgeon may remove a herniated disk. Talk to your doctor if you’re experiencing sciatica.