Exercises for Sciatica Pain Relief (Follow Along Daily Routine) | Doctor and Physio led

In this video, Dr James O’Donovan (medical doctor) and Ella Boys (physiotherapist) guide you through a gentle daily routine of exercises for sciatica pain relief that you can safely do at home. This follow-along routine is designed to help calm nerve irritation, reduce sciatica pain, and improve movement confidence, using slow, controlled exercises with easier and harder options so you can work at your own level. These exercises for sciatica are NHS-informed, evidence-based, and suitable for many people with mild to moderate sciatica when performed gently and regularly. Only do these exercises if you feel comfortable, and do not push into pain. Start slowly and build up gradually. If you are unsure whether these movements are suitable for you, speak to your GP or physiotherapist first. This video is for general educational purposes only and should never replace individual medical advice. **Occasionally, sciatica requires medical assessment.** When to see your doctor about sciatica You should speak to your doctor if: - your sciatica pain does not improve after a few weeks of home treatment - the pain is stopping you from doing day-to-day activities - the pain is severe or getting worse - you are worried about your symptoms or struggling to cope Seek urgent medical advice if you have sciatica and: - a high temperature - unexplained weight loss - pain that is constant, worsening, or worse at night - pain made worse by coughing, sneezing, or straining - pain coming from higher in the back rather than the lower back Seek emergency care immediately if you notice: - weakness, numbness, or tingling in both legs - numbness around the genitals or buttocks (saddle area) - difficulty passing urine - loss of bladder or bowel control - sudden severe sciatica after a major injury or accident VIDEO CHAPTERS 00:00 – Introduction 00:14– Knee Rolls 02:28 – Knee Hugs 05:07 – Cat–Cow 06:57 – Child’s Pose 09:07 – Lying Arm Raises (Prone) 10:29 – Bridge Exercise 13:31 – Standing Lumbar Flexion 16:27 – Standing Side Bend 18:06 – Marching on the Spot 20:03 – Hamstring Stretch 21:46 – Optional Seated Nerve Glide 23:12 – Optional Lying Cobra 24:26 - Safety notice and next video If you found this video helpful why not check out this video next? https://www.youtube.com/watch?v=y0ct0ZFQIis&t=312s Helpful resources: NHS UK – Sciatica https://www.nhs.uk/conditions/sciatica/ NHS UK – Back pain https://www.nhs.uk/conditions/back-pain/ Versus Arthritis – Back & nerve pain exercises https://www.versusarthritis.org/ Video made: January 2026 Next review: January 2029 Website: https://www.doctorodonovan.com YouTube: https://www.youtube.com/doctorodonovan TikTok: @doctorodonovan LinkedIn: https://www.linkedin.com/in/doctorodonovan/ Disclaimer This video is intended as an educational resource only. The information provided is not designed to replace professional medical input. No professional relationship is created by watching this video. Dr O’Donovan cannot provide individual medical advice. All information is accurate to the best of his knowledge at the time of publication, but viewers should always verify information for themselves and consult their own healthcare provider regarding any medical concerns. Content on this channel is for general information purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice because of something you have seen here. Always consult your doctor regarding any concerns about your condition or treatment.