Is walking good for sciatica? Best practices for pain relief

Written by Trey Reck

Medically reviewed by Joanne Mainwaring

Published on September 5, 2025 | Updated on September 5, 2025

If you’re dealing with sciatica pain, you’ve probably wondered—is walking actually good for sciatica? Should I walk with my sciatica pain or am I making it worse with every step?

We’re happy to report that, if walking doesn’t make your sciatica pain feel worse, it can be a great way to stay active, keep your circulation flowing, and lower your risk of things like blood clots. It keeps your legs moving and your body engaged.[1])

But, not everyone’s body reacts the same way. For some people, walking makes the pain flare up. If your sciatic nerve is irritated, too much walking could actually make things worse instead of better.

So the key? Listen to your body. A little gentle movement could help, but if walking starts to crank up the pain, it’s okay to pause and choose another way to care for yourself.

Let’s break it all down: how and when walking can help, how to do it safely, when to skip it, and what other tools you can add to your sciatica relief toolkit, so you can stop the anxious “should I walk or should I not?” thought loop that’s adding a headache to your already-sore back.

What is sciatica?

Sciatica is a real pain in the … well, exactly where you’d expect.

It starts in your lower back and shoots down your leg, sometimes as far as your foot. It happens when something compresses or irritates the sciatic nerve, like a herniated disc or spinal stenosis. It’s common, it’s painful, and it can seriously disrupt your life.[1, 3]

While most cases of sciatica are caused by a herniated disc, there are other possible culprits, like spinal stenosis or piriformis syndrome, which is why getting a proper diagnosis from a doctor is important before diving into any new walking routine.[3]

Main causes of sciatica

Several things can squish or inflame your sciatic nerve and cause chronic (long-lasting) pain. Some common causes include:[3]

• Herniated disc. When a disc in your spine slips out of place and presses on the nerve.
• Spinal stenosis. A narrowing of the spinal canal that puts pressure on the nerve roots.
• Piriformis syndrome. Tight muscles deep in the buttocks that squeeze the sciatic nerve.
• Degenerative disc disease. Age-related changes that affect how your spine cushions movement.
• Injury or trauma. A fall, accident, or even lifting something the wrong way can trigger sciatica.

Key sciatica symptoms

Sciatica can feel different from person to person, but some of the most common symptoms include:[1]

• sharp, burning, or shooting pain from your lower back or buttocks down your leg
• tingling or “pins and needles” sensation
• muscle weakness or difficulty moving your leg or foot
• pain that worsens with sitting or standing for long periods
• pain that feels better when you move around

Does walking actually help with sciatica nerve pain?

Here’s the million dollar question: is walking good or bad for back pain and sciatica?

Short answer: it can be good—but it’s not always.

There aren’t any studies yet that look just at walking for sciatica, but we do have some research on walking for lower back pain, and that’s helpful, since sciatica often starts there. A few trials have looked at people with slipped discs or spinal canal narrowing (lumbar stenosis), both of which can cause sciatica symptoms.

What they found is promising: walking may help improve back pain, reduce disability, and boost quality of life, sometimes as much as other exercises, like cycling.[4] That said, researchers agree we still need more studies to really understand how effective walking is for sciatica specifically.

Walking is one of the simplest, gentlest ways to stay active, and moving your body increases blood flow, supports your spine, and keeps the surrounding muscles strong and flexible. Walking also supports your body’s natural anti-inflammatory responses, like improving circulation and reducing stress. All of this can help with sciatica pain and recovery. [5]

Walking also supports your mood, sleep, metabolism metabolism The body's process of converting food into energy and maintaining vital functions, including breathing, blood circulation, and cell repair. , posture, and even digestion. It’s one of those “do more, feel better” habits … as long as it’s not making your pain worse.[6]

If your pain is severe (7 out of 10 or more), walking may not be the best first step. Use this pain scale to help guide you:

• 🟢 0–3/10 pain? Walking is usually fine.
• 🟡 4–6/10 pain? Keep walks short.
• 🔴 7+/10 pain? Time to rest and let inflammation settle before moving.

So can walking help with sciatica? Yes, it absolutely can. But will walking help your sciatica? Maybe, maybe not. As always, it’s not the right intervention for everyone, and whether walking is good for your sciatica really depends on what’s causing it.

If your pain is coming from something like spinal canal narrowing, walking might actually make things feel worse as it can trigger more pain or make movement harder. And for some people, just standing or shifting position adds pressure to the spine, which can turn up the discomfort.

So, before you get out there and start walking, let’s look at how you might know if it’s not a good idea for your sciatica nerve pain.

When should I avoid walking with sciatica?

A short, gentle walk is usually a good thing, but there are definitely times when it’s better to hit pause and give your body a break. Check with your medical doctor for personalized advice, but here are some general tips to consider:

If your sciatica is flaring up and the pain is intense. In those first few days when it’s hard to even stand comfortably, walking might just make things worse. Rest, use heat or ice to ease the pain, and let your body settle before easing back into movement.

If your leg feels tingly or numb. Walking on a leg you can’t fully feel can throw off your balance and increase your risk of falling or injury. If this happens—or suddenly gets worse—it’s worth checking in with your medical doctor.

If you’re struggling to walk properly. A heavy or dragging sensation in your leg, or limping due to pain, is a sign to stop. Trying to walk with an uneven stride can cause more problems than it solves.

If you’re suddenly having trouble with bladder or bowel control. This is a red flag. If you notice numbness in the groin area or can’t control your bladder or bowels, call emergency services right away.

If other physical symptoms crop up. Things like fever, nausea, vomiting, abdominal pain, dizziness, or a severe headache aren’t just side notes. They matter. If they’re lingering or getting worse, talk to your doctor. If they hit suddenly and hard, call for help.

Alternative treatment and exercises for sciatica relief

If walking isn’t your thing—or just isn’t comfortable right now—that’s OK. You’ve got options. There are other gentle, effective ways to move your body and help ease sciatica pain.

Try these low-impact exercises instead:

• Yoga. Simple yoga moves like cat-cow or pigeon pose may help to release tension, give you short-term pain relief, and help you feel more in control of your body. Even a few minutes can make a difference.
• Tai chi. This calming, slow-motion practice works your body and your mind. It can help with balance, reduce pain perception, and lift your mood, all without putting extra pressure on your spine.
• Pilates. Basic Pilates moves (like bridges or gentle stretches) can ease tension around your sciatic nerve and strengthen the muscles that support your spine.
• Swimming. Floating in water reduces the load on your spine. That means less pressure on your sciatic nerve and more freedom to move. It’s also a great option for pregnancy-related sciatica.
• Light jogging. If your pain is under control and you enjoy jogging, a short, easy run might feel good. Just listen to your body and don’t push too far or fast. If pain worsens during or after, it’s best to pull back and try something lower impact.
• Beginner-friendly aerobics. A group class can add a social boost to your routine. Tell your instructor about your health so they can offer you exercise exercise Physical activity performed to improve health, fitness, and overall well-being through structured movement and training. adaptations as necessary, and be sure to move at your own pace, skip anything that hurts, and take breaks as needed.
• Light cycling. A short, flat ride can feel refreshing and relieve pressure, but skip steep hills or long distances if your body’s not up for it.

Other ways to soothe sciatica at home

Sometimes moving just isn’t on the cards—and that’s OK too. Here are a few helpful things you can do to ease your pain:

• Use heat or cold. A warm compress can relax your muscles, while a cold one can reduce inflammation. Try both and see what works best for your body.
• Get proper rest. Lying down for short periods can ease pressure on your sciatic nerve. Avoid staying in one position for too long—gentle movement in between rest breaks can help.
• Consider acupuncture. Some people find real relief from acupuncture, and studies suggest it can be just as helpful as certain pain medications.[7] Whatever you choose, go easy on yourself. Recovery from sciatica takes patience, but these steps can help you feel a little better, one day at a time.

Tips on how to walk with sciatica pain more comfortably

If you’re someone who can’t avoid walking while also living with sciatica, these tips can help you learn how to walk with sciatica pain more safely.

Do a gentle warm-up

Start with a few light stretches, especially for your hamstrings and hips. A gentle warm-up helps loosen tight muscles and can ease discomfort before you even take your first step.

Choose supportive shoes

The right shoes matter more than you think. Ditch the heels (your spine will thank you) and opt for soft, cushioned, supportive footwear. Orthopedic or well-cushioned walking shoes can reduce impact and help keep your spine aligned.[8]

Watch your posture

Walk tall: head up, shoulders relaxed, and your pelvis in line with your shoulders. Avoid slouching or leaning to one side. A little body awareness goes a long way in preventing extra pressure on your sciatic nerve.

Pick soft, flat surfaces

Whenever possible, choose even, flat paths or soft surfaces like grass or indoor tracks. Walking on concrete or sloped paths can alter your posture and potentially make pain worse.

Keep it short and sweet

Don’t push the pace. If you can chat while walking, you’re at the right intensity. You can always build up your pace as your body starts feeling better.

And, if you’re in a yellow-light zone (mild to moderate pain), shorter walks spaced out through the day can be more beneficial than one long session.

Bring a walking buddy

Walking with a friend or loved one can lift your spirits and offer support if you need it, literally and emotionally. A little company can make a big difference when you’re dealing with discomfort.

Walk in water

Can’t tolerate walking on land just yet? Water walking or pool exercises can be an excellent low-impact alternative, giving you movement without gravity’s full pressure.[9]

Walking with sciatica can be tricky, but with a few tweaks, it doesn’t have to be painful. These small changes can make a big difference in how your body feels during and after your stroll.

FAQ

Is it better to walk or rest with sciatica?

In most cases, walking is better than resting. Long periods of rest can cause stiffness, reduce circulation, and even worsen pain. Gentle movement like walking helps reduce inflammation, supports healing, and strengthens your lower back muscles.[4, 5]

Can walking too much aggravate sciatica?

Yes, overdoing it can backfire. Walking too far or too fast—especially with poor posture or on uneven ground—can strain your back and aggravate the sciatic nerve. Stick to short, easy walks and increase gradually.

What’s the worst thing you can do for sciatica?

Staying sedentary for too long or doing high-impact activities without proper form. Ignoring sharp pain or pushing through discomfort can also make things worse. If it hurts, stop and talk to your medical doctor or physiotherapist.

What can sciatica be mistaken for?

Sciatica can sometimes be confused with conditions like piriformis syndrome, lumbar spinal stenosis, herniated disc pain, or even hip bursitis. If your symptoms are unclear or not improving, talk to your medical doctor for proper diagnosis.

Is walking uphill good for sciatica?

Is walking uphill good for sciatica nerve pain? Well, it depends. Uphill walking increases strain on the lower back, which can make sciatica worse in some people. Try flat ground first, and only add inclines if they feel comfortable and pain-free.

Is walking on a treadmill good for sciatica?

Yes, walking on a treadmill is good for sciatica … as long as the treadmill is set to a flat incline, you’re keeping the speed manageable, using proper posture, and wearing supportive footwear. Treadmills can be a good option when outdoor conditions aren’t ideal, but skip the uphill settings unless cleared by your medical doctor.

Written by Trey Reck

Medically reviewed by Joanne Mainwaring

Published on September 5, 2025 | Updated on September 5, 2025