This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.

Programs / Lumbago-sciatica

How To Treat Lumbar Sciatica

Lumbago with sciatica is characterized by pain radiating from the lower back down into your leg. Tailored exercises can be part of your ongoing pain prevention strategy. Post diagnosis, work on a strong core with good functional range across the joints of your spine and hips. Read on for information on symptoms, causes and treatment options.

Take action now and access Injurymap's training program for the treatment of back and sciatic pain. Based on scientific evidence and best practice, our exercises follow strict protocols and progress at your rate.


What Is lumbar sciatica?

Sciatica is characterized by pain radiating from the lower back down into the legs. If you are suffering from lower back pain without any pain shooting down your legs, you can read about the most typical form of lower back pain (lumbago) here.

Causes of Sciatic Nerve Pain

Pain radiating into the legs can have many different causes. For example, it may be caused by irritation of the sciatic nerve due to a herniated or prolapsed disc in your spine. Most often, it’s caused by pain from your muscles, tendons, ligaments/joints or joints in the lumbar region, lower back and/or buttocks.

Diagnosis and Treatment of Sciatic Pain

Stay active

Even if you’ve been told you should not lift heavy objects and avoid sitting in certain positions, staying active is your best bet. Being entirely inactive will only lock your back into a state of limited functionality. It’s important to know that pain in itself is not harmful. You should not overprotect the back but instead alternate between walking, standing, sitting and lying down. It’ll help you prevent the injured muscles from stiffening and weakening.


The optimal rehabilitation treatment plan will enable the specific functions and activities you need to perform during the course of your work or in your spare time. You’ll achieve this through some form of cardio training, such as aerobics, which will improve stabilization, strength, functioning and oxygen absorption.

Use the Injurymap screening tool to find out if you are ready to start treating your back and leg pain with rehabilitative exercises. Access our app for free for 14 days.

Acute pain or a worsening of your chronic pain are a sign to reduce the intensity of whatever exercise or activity causes it. It’s very important to avoid the causes of sudden pain.

As your training progresses and pain levels decrease, you will gradually increase the intensity of everyday activities, so you can return to your usual activity levels. It can often take three to six months to achieve this fully. For this reason, it can be a good idea to seek advice on how to stay motivated.

Even if you are under the impression that training shouldn’t cause pain, pain from exercising is acceptable - so long as the level of pain isn’t too high and it abates quickly once training ceases. This is similar to the way that stretching exercises can feel painful as they concentrate on those muscle areas that are the most painful.

Exercise and training are generally considered to be the most effective and best documented forms of treatment. Stay in good shape and make sure you have strong stomach and back muscles, as this will help reduce any risks of relapsing.

Start your training today

Keep your back active and start your rehabilitation today. Why not try our rehabilitation program for sciatica? It offers you a complete treatment program that gradually takes you through the different stages of rehabilitation, thereby ensuring that you don't risk aggravating your injury.

Examples of good exercises and stretches for Lumbago-sciatica:

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 are designed to ease you into your training. Your back injury should not be further p...
Read more

Phase 2

Phase 2 The exercises in Phase 2 help you to strengthen your balance and stability around the moving parts of...
Read more

Phase 3

Phase 3 The exercises in Phase 3 will help you back to normal function by training your back's strength and m...
Read more

Info about rehabilitation and pain

Why it hurts

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

The structure of your exercise plan

When we structure your training plan, the damage sustained to your tissue is taken into account, as the exerci...
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 reduction. Stimulating ...
Read more

Why exercising helps reduce your pain

The human body is built for movement. If you don't use your body, your muscles and joints will become weaker a...
Read more

Injurymap explained in one minute