If you suffer from sciatica, exercise may improve your symptoms. However, some exercises can exacerbate the pain, so it is important to know where to draw the line before beginning any exercise.

The sciatic nerve is the longest nerve in the body, running from the hips, through the buttocks, back, and legs, down to the feet. And sciatica is more common than you might think. According to Harvard Medical School (open in new tab), as many as 40% of people suffer from sciatica, and those with back pain are more susceptible. The risk is also increased for the elderly, obese, smokers, and sedentary individuals. [If you need some lower back stretching tips, here are some great exercises for strengthening the lower back. And while these lower back stretches can help with lower back pain, it is always recommended that you consult a qualified health care professional if you are unsure or new to exercise.

On the other hand, it is not surprising which exercises to avoid. For more information, see.

Sciatica is pain characterized by numbness, paresthesia, and pain in the back and legs. According to the Mayo Clinic (open in new tab), sciatica is most commonly caused by damage or irritation of the sciatic nerve, such as a herniated disc or nerve palsy. The sciatic nerve is responsible for both motor and sensory functions, making it crucial for moving and feeling sensations in the lower body, and pain in the nerve can be debilitating when standing or walking, let alone exercising. [Acute (mild) sciatica can usually be managed without medical intervention and will ease within a few weeks with rest, while chronic sciatica can last a lifetime. However, chronic sciatica can last a lifetime. So it comes down to what helps and what hinders.

According to Dr. Serge Nikolic, a consultant in pain medicine specializing in spinal pain management at London Bridge Hospital, rugby is a goner. As a general rule, high-impact sports should be avoided because they can significantly aggravate pain and worsen sciatica. But the worst of all exercises is probably rugby. 'Splinting, coupled with contact and tackling, can cause further damage, leading to more pain and longer duration.'

Sorry rugby enthusiasts. This means that rapid forward bending, jumping, sprinting, and spinning are also forbidden. Burpees, Russian twists, tuck jumps, and back-loaded squats, for example, are the main exercises most likely to aggravate pain, along with HIIT classes and core exercises that involve no back support, such as toe-stands and hanging leg raises.

But just because it's no longer advisable to take your buddy out by the legs, according to a study published in Spine, "advising people with acute back pain to rest in bed is less effective than advising them to stay active. A more gentle approach would be needed.

Traditionally, bed rest has been the physician's directive for treating sciatica, but Dr. Nikolic suggests a different approach. He says, "In the acute phase of sciatica, the best thing to do is to take painkillers and rest. Then I suggest gentle stretching and pelvic rocking exercises with the legs bent. Gradually increasing the load is the best approach."

Nikolic also says that one should avoid trying to "push away" the pain. He recommends "slow, gentle exercises such as Yin Yoga, ideally done under supervision. While some evidence suggests that prolonged myofascial stretching can promote healing, it is important to remember that there is no universal recipe." If exercise therapy aggravates pain, a physician should be consulted."

A study (open in new tab) that Nikolic says shows that myofascial release may improve chronic pain. Myofascial release is a manual therapy used in massage that focuses on relieving tension at "trigger points" within the myofascial tissue (the tissue surrounding the muscles). In other words, they loosen movement and reduce sensitivity.

When done in conjunction with stretching and mobility exercises, it can improve range of motion and flexibility, which can be limited when in pain. For another low-impact option, check out our review of the Schwinn 270 recumbent exercise bike if cycling is your thing, or check out our favorite workout if walking is your thing.

Ice packs and heat packs have traditionally been used to improve blood flow and relieve pain, but should always be used with caution, especially if there is localized numbness in the affected area.

According to Chanatry Chiropractic (open in new tab), alternating hot and cold for about 20 minutes can help relax the piriformis muscle (deep gluteal muscle) in the buttock, reduce pain, and prevent compression of the sciatic nerve. However, you should still seek medical advice first. [Massage guns and vibration therapy can also help reduce muscle pain, but should not be applied directly to the injury. Also, massage guns are ideal for relieving muscle soreness after exercise.

Additionally, incorporating core exercises into your workout, exercising regularly, and managing your weight are preventative measures to avoid sciatica altogether.

Next up: the best mattresses for back pain, the best core exercises for beginners, and the best yoga mats for stretching at home.