This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Programs / Lumbago-iskias

How To Treat Sciatica


If you experience back pain that radiates into your legs, you may have sciatica.

Download the app and start rehabilitating your back right now.

What Is sciatica?

Sciatica is thus characterized by back pain that radiates down into the legs.

If you suffer from back pain without any pain in your legs, it may be more relevant to you to read about the most typical back pain: non-specific lumbar pain (Lumbago)


Pain radiating to the legs can have many different causes. For example, it may be caused by irritation of the sciatic nerve from the back due to discuss prolapse. Most often, it is caused by pain from muscles, tendons, ligaments/joints or joints in the lumbar, back and/or buttocks.

What can you do?

Stay active

Many people suffering from sciatica are told that they should abstain from lifting objects and to sit in certain positions. However, this will lock your back into a state of limited function. The same is true for lying in bed or on the couch. It is important not to perceive pain as harmful and not to overprotect the back, but instead to alternate between walking, standing, sitting and lying down.


The optimal treatment is to rehabilitate the back with an eye on the specific functions and activities that you will need to perform in your working life or in your spare time. The best way to achieve this is through training, such as aerobics, which improves stabilization, strength, functioning and oxygen absorption.

If you experience acute pain or if you experience a worsening of your chronic pain, try to find the cause of this pain and reduce the intensity of the exercise or activity that causes it. As your training progresses and your pain levels decrease, it is necessary to gradually increase the intensity of everyday activities to return to your usual activity level. It can often take three to six months to achieve the desired effects of the training. For this reason, it can be a good idea to get help to stay motivated.

Many people are under the impression that training shouldn’t cause pain, but pain from exercising is acceptable if the level of pain isn’t too high and if it abates quickly after performing the exercises. This is similar to how stretching exercises are supposed to concentrate on the muscle areas that are the most painful.

Exercise and training are generally the best-documented forms of treatment. Stay in good shape. Make especially sure that you have strong stomach and back muscles to reduce the risk of relapse.

Start your training today

Keep your back active and start your rehabilitation today. You can try our rehabilitation program for sciatica. It offers you a complete treatment program that gradually takes you through the different stages of rehabilitation and ensures that you don't risk aggravating your injury.

Examples of good exercises against Lumbago-iskias:

Your browser doesn't support HTML5 video.

Lie down on your hands and knees, arch your back and then slowly curve it. Perform the exercise slowly and ensure that it takes between 2 and 4 seconds. Repeat the exercise 10 times.

Your browser doesn't support HTML5 video.

Lie flat on your stomach, lift your torso up with your arms so that your back sways backwards, and let your upper body rest on your forearm. Make sure that you relax your back and buttock muscles. Hold the position for 10 seconds. Perform 5 repetitions, with a 15-second pause, between each repetition.

Your browser doesn't support HTML5 video.

Lie down on your back. Bend your hips and knees and place your feet on the floor. Put your hand behind your lower back. Press your lower back against the floor, by sucking in your belly button and flexing your stomach muscles. Lift your feet up from the floor and hold the position for 2-4 seconds, before placing them back down. Ensure that your hands don't loose contact with your lower back. Repeat 5 times.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

** Phase 1 ** The exercises in Phase 1 are designed to ease you into your training. Your back...
Read more

Phase 2

** Phase 2 ** The exercises in Phase 2 help you to strengthen your balance and stability around...
Read more

Phase 3

** Phase 3 ** The exercises in Phase 3 will help you back to normal function by training your...
Read more

Info about rehabilitation and pain

The structure of your exercise plan

When we structure your training plan how damaged your tissue is, is taken into account as the...
Read more

Why it hurts

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
Read more

How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain...
Read more

Why exercising helps reduce your pain

The human body is built for movement. If you do not use your body, you weaken it, which...
Read more

Injurymap explained in one minute