Pilates Exercises for Sciatica

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If you have sciatica, Pilates can help by improving core strength, posture, and flexibility while reducing nerve compression. Here are some gentle exercises that can help relieve pain and improve mobility:

1. Pelvic Tilts

How to do it:

  • Lie on your back with knees bent and feet flat on the floor.

  • Inhale, then exhale as you tilt your pelvis backward, pressing your lower back into the mat.

  • Inhale to return to a neutral spine.

  • Repeat 10–15 times.

2. Knee-to-Chest Stretch

How to do it:

  • Lie on your back and bring one knee toward your chest, keeping the other leg bent or straight.

  • Hold for 20–30 seconds, then switch sides.

  • Repeat 3 times per leg.

3. Supine Spinal Twist

How to do it:

  • Lie on your back and bring your right knee across your body toward the left side.

  • Keep your shoulders grounded and hold for 20–30 seconds.

  • Switch sides and repeat.

4. Cat-Cow Stretch

How to do it:

  • Get on your hands and knees.

  • Inhale as you arch your back (Cow), then exhale as you round your spine (Cat).

  • Move slowly through 10–15 reps.

5. Glute Bridge

How to do it:

  • Lie on your back, knees bent, feet hip-width apart.

  • Press through your heels to lift your hips, engaging your glutes.

  • Lower back down and repeat 10–15 times.

6. Seated Piriformis Stretch

How to do it:

  • Sit with your back straight and cross one ankle over the opposite knee.

  • Lean forward slightly until you feel a stretch in your glute.

  • Hold for 20–30 seconds, then switch sides.

These exercises help release tension in the lower back, hips, and glutes, all of which can contribute to sciatic pain. Be sure to avoid deep forward bends or twisting movements that cause pain.


Jupiter Massage and Pilates 

561-529-2093

125 W. Indiantown Road Suite#102 Jupiter, FL 33458

www.jupitermassageandpilates.com

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