Sciatica is a term often mistaken for a medical condition. However, sciatica is a symptom of an underlying disorder that results from compression of the sciatic nerve, which originates in your spine and runs down the back of your legs into your feet.
Water exercises to help sciatica nerve pain may provide some relief and strengthen the muscles surrounding your spine. Unlike traditional workouts, aquatic sciatica exercises are low-impact and gentler on your joints. This makes them safer for those struggling with neck or back pain and injuries.
It’s worth noting that although sciatic pain often improves with specific self-care techniques such as exercise, cold or hot packs, and stretching, they're not a cure. Medication, physical therapy, epidural steroid injections, and even surgery may sometimes be necessary for more serious cases.
Consult your doctor before you start water exercises to make sure that it's a safe activity for your condition.
What Is Sciatica?
As its name suggests, sciatica is related to the sciatic nerve, which runs from the hips and lower back to your feet. This is the largest nerve in your body and carries signals from the brain to the legs and feet, according to MedlinePlus.
Sciatica pain tends to occur on one side of the body and may radiate to the lower back, legs, calves, or feet. Its intensity varies throughout the day, and it's not uncommon to experience stabbing or shooting pain accompanied by “pins and needles,” weakness, and electric shock sensations.
The causes of sciatica range from pelvic fractures to slipped disks, spinal stenosis, and piriformis muscle compression. Sometimes the exact cause is unknown. Pregnant people are at higher risk of developing this condition, especially during the third trimester, according to Cleveland Clinic. Additionally, if you are overweight or have obesity, the extra weight may put pressure on your spine and raise your risk.
Treatment usually consists of rest, ice, or heat therapy, and nonsteroidal anti-inflammatory drugs. Steroid injections are prescribed in severe cases, but may not work for everyone. The same goes for steroid pills. However, these treatment options may carry potential side effects, according to Harvard Health Publishing, and may not be worth the risk, so talk to your doctor to find out what’s best for you.
The Best Pool Exercises for Sciatica
Consider working with a physical therapist who specializes in water therapy. This way you'll learn how to safely perform water exercises for sciatica pain and modify them according to your needs.
For example, your physiotherapist may recommend aquatic vertical traction, which may help reduce lower back pain and sciatica symptoms, according to the Academy of Aquatic Physical Therapy.
In the meantime, you can try some water exercises on your own. Even walking in water can help strengthen your core and leg muscles.
1. Walking
It’s best to first start walking in waist-high water and then in deeper water as you get stronger, according to Mayo Clinic. Brace your core and swing your arms to maintain good posture. Those who don't know how to swim should wear a flotation vest.
Consider wearing hand webs to make the exercise more challenging. You may also bring one knee to your chest or jog in place while standing in waist-high water.
Tip: Ideally, exercise in a heated or warm pool. Listen to your body and stop if your pain increases.
2. Swimming
Is swimming good for sciatica? It certainly can be! Not only does aerobic exercise such as swimming promote the release of your body's natural pain-relieving chemicals known as endorphins, it may also help to reduce pain by taking pressure off your spinal nerves, according to the Desert Institute for Spine Care.
Swimming and other forms of water exercise promote feelings of weightlessness and buoyancy that counter the effects of gravity on your body while strengthening your muscles and keeping you physically active.
Although swimming for sciatica is generally a safe and beneficial form of exercise for lower back pain and sciatica, a study published in 2025 in the International Journal of Qualitative Studies on Health and Well-Being found that the front crawl and back crawl may be the most comfortable swimming strokes for people who experience back pain.
3. Water Aerobics
When the pain is less intense, you may want to try exercises included in water aerobics classes, according to Mayo Clinic. Here are two options to start with:
Arm Exercises
- Stand in waist-high water with your arms at your sides and close to your body; make sure your palms are facing forward.
- Lift both arms toward the surface of the water until your forearms reach the level of the water.
- Flip your hands over and push your hands down past your hips.
- Consider wearing hand webs for increased resistance.
- Perform as many reps as desired.
Water Leg Raises
- Stand in waist-high water.
- Bring one leg in front of you, extending it fully, and then flex your knee to a 90-degree angle.
- Lower your leg so your foot is on the bottom of the pool.
- Repeat with the other leg.
- Perform as many reps as desired.
Over time, these simple movements may improve your flexibility and range of motion. Plus, you'll find it easier to stay active despite the pain in your lower back or leg.
How Does Exercise Help Ease Sciatica Pain?
Working out with sciatica can be painful. It limits your mobility, making it difficult to move around. Simple things like walking and standing may seem impossible when the pain is at its peak. However, you still need to exercise to strengthen the affected area and regain your mobility.
According to Harvard Health Publishing, low-impact exercise may help. Back stretches, yoga, aquatic exercises for sciatica, and other gentle activities may reduce the occurrence and intensity of sciatica pain. For best results, incorporate low-impact exercises and daily stretches into your routine.
Another option to consider is physiotherapy. This form of treatment may help relieve sciatica pain and discomfort, improve spinal movement, and enhance your quality of life, reports a 2022 review in the European Spine Journal. Although it's unlikely to eliminate the need for surgery in severe cases, therapy can make it easier to manage your symptoms.
The best water exercises for lower back pain may help with sciatica, too. According to a 2025 study published in PLoS One, water exercises are less likely to cause back pain compared with similar land exercises. Furthermore, this form of training puts less stress on the joints and may help improve your balance and range of motion. Exercising in warm water promotes muscle relaxation, which may further ease the pain, according to the University of Washington Medicine.
