Managing Sciatica with Exercise: What Works and How to Start

Calgary’s seasons can be tough on backs—shoveling snow, long commutes on Stoney Trail, and weekend hikes can all flare sciatic nerve pain. If you’re feeling burning, tingling, or sharp pain from your lower back into your leg, the right exercise plan can make a big difference. At Nolan Hill Physiotherapy and Massage Clinic, we help people across NW Calgary manage sciatica safely and confidently with evidence-based movement and hands-on care.
We proudly serve Nolan Hill, Sage Hill, Beacon Hill, Evanston, Citadel, Hamptons, Royal Oak, Glacier Ridge, Panorama, Carrington, Livingston, Kincora, and Sherwood.

Understanding Sciatica

Sciatica is a term for pain caused by irritation or compression of the sciatic nerve. The nerve travels from your lower back through the hips and glutes and down each leg. When something compresses or sensitizes it, you may feel pain, tingling, numbness, or weakness in the leg.

Common causes

Lumbar disc irritation or herniation
Degenerative changes or spinal stenosis
Piriformis syndrome (muscle tension near the nerve)
Joint stiffness or inflammation in the lower back or hips
Posture and prolonged sitting, especially during busy work weeks or winter months

Typical symptoms

Sharp, shooting, or burning pain down the buttock and leg
Pins-and-needles or numbness in the calf or foot
Pain that worsens with sitting, bending, or twisting
Reduced mobility or leg weakness

If you have new bowel/bladder changes, severe or progressive leg weakness, saddle numbness, or unrelenting night pain, seek urgent medical care.

Managing Sciatica with Exercise

The right exercises can calm irritation, restore mobility, and build resilience. A personalized program from a registered physiotherapist keeps you progressing safely. Here’s a general starting point.

Golden rules before you begin

Move into “discomfort,” not sharp pain. Ease off if symptoms spike or travel further down the leg.
Keep reps low and frequent. Quality beats intensity.
Pair movement with calm breathing and slow pacing.
If your symptoms centralize (move out of the leg and toward the back), that’s often a good sign.

A beginner-friendly exercise routine

Always tailor exercises with guidance. Try 1–2 sets per exercise, once or twice daily as tolerated.

Prone press-ups (back extensions)
– Lie on your stomach, forearms under shoulders. – Gently press up, lifting your chest while hips stay on the mat. – Hold 2–3 seconds, lower slowly. Repeat 8–10 times. – Helpful when bending forward increases symptoms.
Sciatic nerve glides (leg sliders)
– Sit tall. Extend your affected leg as you flex your ankle, then bend your knee and relax the ankle. – Move smoothly without forcing a stretch. – 10 gentle repetitions.
Figure-4/piriformis stretch
– Lie on your back. Cross the ankle of your affected leg over the opposite knee. – Pull the uncrossed thigh toward your chest until a glute stretch is felt. – Hold 20–30 seconds, 2–3 times.
Hamstring sliders (not long static holds early on)
– Lie on your back with one knee bent and foot on the floor. – Extend the other knee while flexing the ankle, then return. – 10 controlled repetitions.
Core bracing with marching
– Lie on your back, knees bent. Gently brace your core (as if preparing for a cough).
– Lift one foot a few centimeters, lower, then alternate. – 10–20 total reps, keeping breathing relaxed.
Hip hinge practice
– Stand with soft knees, hands on hips. – Push your hips back (not down) to bow slightly, then return. – 10 slow reps, keeping your spine neutral. – Builds safe movement patterns for lifting and shoveling.
Walking program
– Start with 5–10 minutes on flat ground. – Add 2–3 minutes every few days if symptoms allow.- Consistent, gentle walking boosts circulation

Daily habits that help

Change postures every 30–45 minutes. Use a lumbar roll for sitting.
Keep heavy objects close to your body when lifting.
Warm up before yardwork or shoveling: 3–5 minutes of marching, gentle hinges, and extensions.
Sleep with a pillow between your knees (side-lying) or under your knees (back-lying).

How We Treat Sciatica at Nolan Hill Physiotherapy and Massage Clinic

We use a multi-disciplinary approach to help you feel better, faster. Your plan may include:

Physiotherapy assessment and treatment
– Movement testing, ergonomic advice, and targeted exercise progressions – Manual therapy and joint mobilizations to restore motion – Education so you know exactly what helps and what to avoid – Great option if you’re searching for “physiotherapy near me,” “physiotherapy calgary,” or a “physiotherapy clinic near me”
Massage therapy
– Glute, hip, and lower-back soft-tissue work to reduce muscle guarding – Ideal for symptom relief alongside exercise—think “massage therapy calgary nw”
Chiropractic care
– Gentle spinal and hip adjustments, active care, and mobility drills – Convenient access to an experienced chiropractor nw calgary as part of your team
IMS and dry needling
– Targets deep muscle tension, often helpful in piriformis-related sciatica
Medical acupuncture
– Can help modulate pain and relax overactive muscles – Accessible through our integrated model—your local acupuncture clinic nw calgary
Laser therapy for pain
– A non-invasive option that may support tissue healing and reduce pain sensitivity
Shockwave therapy (as indicated)
– While not a first-line choice for nerve pain, shockwave therapy calgary nw can be helpful if hip or gluteal tendinopathy co-exists with your back symptoms
Pelvic floor physiotherapy
– For some people with persistent low back/sciatic pain, pelvic floor tension contributes to symptoms – Our pelvic floor physiotherapy calgary nw team can assess and treat this often overlooked piece

We also support MVA and workplace injuries. If your sciatica followed a collision or job-related strain, our team provides mva physiotherapy calgary and wcb physiotherapy calgary, guiding you through recovery and paperwork.

Benefits of Early Treatment

Faster relief with fewer flare-ups
Prevention of compensations that lead to hip or knee pain
Better mobility for work, exercise, and daily life
Reduced reliance on pain medications
A clear plan forward—what to do, what to avoid, and when to progress

Why Choose Nolan Hill Physiotherapy and Massage Clinic

Personalized, exercise-first care
– We tailor your program to your pain pattern, goals, and lifestyle. You’ll leave each session knowing exactly what to work on.
True multi-disciplinary collaboration
– Physiotherapy, massage therapy, chiropractic care, IMS, dry needling, laser therapy, and medical acupuncture under one roof for seamless progress.
Community-focused, NW-convenient
– We are proud to serve Nolan Hill, Sage Hill, Beacon Hill, Evanston, Citadel, Hamptons, Royal Oak, Glacier Ridge, Panorama, Carrington, Livingston, Kincora, and Sherwood.
Education and prevention
– We help you understand your sciatica and build long-term resilience with smart movement and strength.

Whether you found us by searching “nolan hill physiotherapy and massage,” “physiotherapy calgary,” or “massage therapy calgary nw,” you’ll get evidence-based care and clear guidance from day one.

Book Your Assessment Today

If sciatica is slowing you down, you don’t have to wait it out. The sooner you start, the faster you can get back to the activities you love. Book an assessment with Nolan Hill Physiotherapy and Massage Clinic for a customized exercise plan and integrated care from our team.