Sciatica Fix Without Surgery (Spinal Stenosis) Part 2

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?


Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

There are 3 common reasons and today we will be sharing one of the most common reasons which is spinal stenosis (spine degeneration).

Having a degeneration on your back will lead to the reduction in space between your spine, as your spine degenerates more and more it might then end up compressing on the nerve that runs through these spaces and one of the most common nerves that is being compressed is the sciatic nerve.


Some common aggravating factor if you do have a spinal stenosis is that you will feel your sciatica symptom get worse when you:

  • Stand for a long time
  • Walk for a long time
  • Running 
  • Jumping 
  • Heavy lifting

Basically anything that increases the load on your spine as it will compress your spine more which leads to increased compressive pressure on the nerve  which in turn increases your pain.

Therefore the exercise that you do should avoid anything arching back or anything that will increase the load on your spine as it will make your symptoms worse.

Sciatica Exercise 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Hug knee to chest
  2. Pillow decompression
  3. Sciatic nerve stretch
  4. Knee to chest glute med stretch


“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “

If you are experiencing more pain while doing these exercises make sure you stop. Stay tuned to our upcoming videos/blogs that we will explore more about what exercises you should do if your sciatica is caused by tight hip muscles.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email or make an appointment through our booking system!  

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