Sciatica and Exercise: Why the Right Type of Exercises Makes All the Difference

If you have been told you need to exercise because of your sciatica, but every time you try you feel worse, you are not alone.

We hear this in the clinic all the time.

People know exercise is important.
They have been told strengthening will help.
They genuinely want to get out of pain.

But when they go to the gym, follow online videos, or try random stretches, the symptoms flare.

So they stop.

Then the cycle repeats. Pain. Rest. Try again. Flare up. Rest again.

The problem is rarely exercise itself.

It is the type of exercise.

Not All Exercise Is Going To Fix You.

Sciatica is a nerve issue.

Nerves are sensitive structures. Some movements calm them down. Others irritate them very quickly.

The difficulty is this. Most people do not know which movements will help and which will aggravate things.

Two people can have similar pain down the leg but completely different underlying causes.

That is why generic exercise plans so often fail.

Why Exercises Can Make Sciatica Worse

With sciatica, certain positions and exercises can increase irritation around the nerve.

This might include repeated bending, aggressive stretching, heavy lifting without proper control, or high impact exercise.

Without guidance, it is very easy to choose exercises that make symptoms worse rather than better.

After a few flare ups, confidence drops.

People start thinking maybe they just are not built for exercise anymore.

That simply is not true.

The Goal Is Not Rest. It Is the Right Exercises.

Sciatica does not need complete rest long term.

It needs the right type of movement, the right amount of load, and the right progression.

That is very different from walking into a gym and hoping for the best or putting all your trust in a PT.

This is where structured, therapist led exercise makes the difference.

How Our Reformer Pilates Studio Helps

At ARC Rehabilitation and Pilates, our Reformer Pilates programme is built for situations like this.

It is not a drop in fitness class.

Classes are therapist led, limited to eight people, structured, and progressive.

You are not left guessing.

You show up and we guide you.

Designed for People Who Have Struggled Before

Many of our members join us because they have been told to exercise but are unsure where to begin.

Some have tried gyms and flared their symptoms.

Others feel nervous about certain movements or lack confidence in their body.

Before anyone joins, we complete an Initial Consultation and Spinal & Joint Assessment. We take the time to understand your history, your symptoms, and what tends to aggravate things.

From there, you are placed into the right level.

Rehabilitation classes are for those currently in pain or returning from injury. They are slower paced and highly supported.

Beginner classes are ideal for those new to exercise or rebuilding foundations.

Intermediate and advanced classes are for members ready to continue building strength, mobility, and resilience.

You are never placed into a class that is not appropriate for you.

A Whole Body Approach

Reformer Pilates is not just stretching.

It combines resistance training with mobility and flexibility work. It strengthens the hips, spine, and core in a controlled way.

For sciatica, this matters.

Improving how the spine and hips move and share load can reduce irritation around the nerve over time.

And you still get a proper workout.

Safely.

You Do Not Have to Figure This Out Alone

One of the most stressful parts of sciatica is uncertainty.

"Is this exercise okay?"
"Am I making it worse?"
"Should I push through?"

In our studio, that uncertainty is removed.

We tell you what to do, how to do it, and when to progress. If something needs adjusting, we adjust it.

That structure builds confidence.

Exercise is one of the most important parts of long term sciatica recovery.

But not all exercise is the same.

The difference between aggravating your symptoms and improving them often comes down to structure, guidance, and progression.

Ready to Get Help?

At ARC Rehabilitation and Pilates, we do not hand out generic stretches or random workouts.

We assess properly. We place you in the right level. We guide you through a programme designed to help you exercise safely and build long term resilience.

If you have been told to exercise but are unsure where to start, or if previous attempts have made your sciatica worse, we would be happy to help.

👉 Book an appointment with us today - Book An Appointment
Let us help you get back exercising safely and get you back feeling the best you've ever felt.