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Programs / Lumbago-sciatica

How To Treat Lumbar Sciatica

Lumbago with sciatica is characterized by pain radiating from the lower back down into the legs. This page contains information on symptoms, causes, and treatment options.
Download Injurymap's training program for treating back and sciatic pain.

What Is lumbar sciatica?

Sciatica is characterized by pain that radiates from the lower back down into the legs. If you suffer from back pain without any pain in your legs, then it may be more relevant to you to read about the most typical form of back pain: non-specific lumbar pain (lumbago).


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

Diagnosis and treatment

Stay active

Many people suffering from sciatica are told that they should abstain from lifting heavy objects and sit in certain positions. However, This will only lock your back into a state of limited functionality. 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 to prevent the injured muscles from stiffening and weakening.


The optimal treatment is to rehabilitate the back with an eye on enabling the specific functions and activities that you need to perform during the course of your work or in your spare time. The best way to achieve this is through some form of cardio training, such as aerobics, which will improve stabilization, strength, functioning and oxygen absorption.

Use the Injurymap diagnosis tool to find out if you are ready to start treating your back and leg pain with rehabilitative exercises.

If you experience acute pain or if you experience a worsening of your chronic pain, then it is very important to try to get to the root of this pain as well as reduce the intensity of whatever exercise or activity causes it.

As your training progresses and your pain levels decrease, you will need to gradually increase the intensity of everyday activities so that you can return to your usual activity levels. It can often take three to six months to achieve the desired effect. For this reason, it can be a good idea to seek advice on how 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 once training ceases. This is similar to the way that stretching exercises are supposed to 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 that 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:

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...
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Phase 2


** Phase 2 ** The exercises in Phase 2 help you to strengthen your balance and stability around...
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Phase 3


** Phase 3 ** The exercises in Phase 3 will help you back to normal function by training your...
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Info about rehabilitation and pain

Why it hurts


Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
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Why exercising helps reduce your pain


The human body is built for movement. If you do not use your body, you weaken it, which...
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How to exercise when you are in pain


Exercise treatment has been shown to be very effective for long-term recovery and pain...
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The structure of your exercise plan


When we structure your training plan, the damage sustained to your tissue is taken into account,...
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