If walking makes your sciatica worse, you're not alone. Many people over 50 struggle with sciatica when walking. Watch this video to learn 7 tips to walk more comfortably.
1. Take Shorter Steps
Long strides pull your spine into extension, especially if you have tight hip flexors. This narrows the space where the sciatic nerve exits the spine. Taking shorter steps helps keep your spine in a more neutral position and can reduce sciatica pain when walking.
2. Lean Forward and Engage Your Core
Keep your core muscles gently tight and lean slightly forward. This lets you take a longer stride without arching your back.
Combining shorter steps with this forward lean can keep your spine aligned and reduce pressure on your sciatic nerve.
3. Push Off with Your Back Leg
Many people pull forward with the front leg, putting tension on the sciatic nerve. Instead, focus on pushing off the back leg using your glutes and calves.
This reduces nerve tension and encourages better movement patterns.
4. Raise Your Arm on the Painful Side
If sciatica affects one side, raising the arm on that side overhead can help. This stretch targets the quadratus lumborum muscle, which can compress nerve roots when tight. It also gently leans your body away from the painful side, opening space for the nerve.
5. Use a Cane on the Opposite Side
A cane in the opposite hand reduces pressure on the painful leg. It also encourages a slight side bend away from the pain, helping open up space for the nerve roots.
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$14.44 (as of July 13, 2025 07:35 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Make sure to apply some weight through the cane, not just tap it for balance.
6. Try a Wheeled Walker
Using a walker lets you lean forward slightly and offload more body weight. It also creates a gentle decompression effect on your spine.
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Even if you don’t use a walker all the time, it can help you walk longer during exercise outings and build up your tolerance.
7. Cross-Train with Seated or Water Exercises
Water walking or pool exercises reduce pressure on your spine thanks to the buoyancy. You can also try recumbent biking, seated ellipticals, or seated steppers.
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These keep you active while giving your sciatic nerve a break from weight-bearing stress.
Need More Help To Relieve Sciatica?
If you'd like more help to relieve sciatica, check out my book: The Over 50 Sciatica Solution.
Inside, you'll find:
- Clear explanations of sciatica for people over 50
- A do-it-yourself assessment to better understand your symptoms
- Natural relief strategies beyond just exercises