Senebti

Pain or tingling down the leg

Pain or tingling that spreads from the buttock down the leg, thought to come from irritation of a nerve in the lower back.

Safety first

See a doctor or physio before exercising if you have: numbness/weakness in both legs, or bladder/bowel changes, numbness in the groin/saddle area, bladder or bowel changes, leg weakness, pain after trauma, fever or unexplained weight loss (seek urgent care).

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Includes content for people with a diagnosis.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 坐骨神経痛向けストレッチ（ベッドで寝ながら・約8分） — 即効カラダ改革レッスンTV (ja) Watch on YouTube
  2. 【坐骨神経痛】理学療法士が教える 寝ながらできる2分間の坐骨神経ストレッチ — Juntendo University　順天堂大学 (ja) Watch on YouTube
  3. 坐骨神経痛　やわらげるストレッチと体操 — IMSグループ医療・介護のお役立ちサイトチャンネル (ja) Watch on YouTube
  4. 坐骨神経痛向けストレッチ（約6分） — 整体師 たっかー【3つの国家資格】 (ja) Watch on YouTube
  5. 坐骨神経痛・お尻まわりのストレッチ（寝る前・約15分） — 【坐骨神経痛を自分で治す】Reha fit studio　高橋　陽平 (ja) Watch on YouTube
  6. 坐骨神経痛のストレッチ（7種目・約14分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  7. 坐骨神経痛向けストレッチ（約15分） — 整体院和み-NAGOMI-土師和也 (ja) Watch on YouTube
  8. 【坐骨神経痛 ストレッチ】毎日のルーティン用ストレッチで体を整えましょう！ — 整体院和み-NAGOMI-土師和也 (ja) Watch on YouTube
  9. ツラい坐骨神経痛の対策に。8分でじっくりストレッチ — MELOS -メロス-┃スポーツ×ライフスタイルWEBマガジン (ja) Watch on YouTube
  10. 坐骨座位の説明（約3分） — 運動と医学の出版社 (ja) Watch on YouTube
  11. Exercises and stretches for sciatica (≈19 min) — HASfit (en) Watch on YouTube
  12. Yoga For Sciatica - Yoga With Adriene — Yoga With Adriene (en) Watch on YouTube
  13. An exercise for sciatica (≈8 min) — Tone and Tighten (en) Watch on YouTube
  14. The ONLY 3 Exercises you NEED for Sciatica (Ages 60+) — Shrey Vazir - Physiotherapist (en) Watch on YouTube
  15. Exercises and stretches for sciatica (≈24 min) — HASfit (en) Watch on YouTube
  16. 5 stretches for sciatica (≈6 min) — Vive Health (en) Watch on YouTube
  17. 3 core exercises for sciatica (≈8 min) — RehabFix (en) Watch on YouTube
  18. Sciatica in older adults: exercises and common mistakes (≈12 min) — Will Harlow – Over-Fifties Specialist Physio (en) Watch on YouTube
  19. 10 Stretches for Sciatica Pain — Healthline (en) Watch on YouTube
  20. Yoga for sciatica: 5 poses (≈7 min) — Yoga with Kassandra (en) Watch on YouTube
  21. De Beste Piriformis Syndroom Oefeningen als Effectieve Behandeling 👨‍🏫✨ — Lage Rugpijn Fysio (nl) Watch on YouTube
  22. Mobiliserende oefeningen bij ischias — Peter - AudioFysio (nl) Watch on YouTube
  23. Lateral gap oefeningen voor lage rugpijn, zenuwpijn en beenpijn (neuroforamen). — PhysioExercise (nl) Watch on YouTube
  24. Oefeningen bij Ischias klachten - Fysiotherapie MedSupport — Fysiotherapie MedSupport (nl) Watch on YouTube
  25. Ischias — Voetencentrum Wender (nl) Watch on YouTube
  26. Oefeningen tegen Ischias - Yoga tegen rugpijn, bekkenpijn, bilpijn & beenpijn - Yoga voor beginners — Yoga Fitness Sport Senioren (nl) Watch on YouTube
  27. Wat te Doen bij Ischias Oorzaken, Behandeling en Oefeningen bij Ischias — Lage Rugpijn Fysio (nl) Watch on YouTube
  28. Oefeningen bij ischias (deel 1, ≈7 min) — Ruben Stonehart (nl) Watch on YouTube
  29. Ischias Rug Benen Billen🧘‍♀️Zachte bewegingsoefeningen voor senioren (artritis/beperkte mobiliteit) — Yoga Fitness Sport Senioren (nl) Watch on YouTube
  30. Ischias Voorkomen op het Werk? 2 Micro-Oefeningen op je Stoel — Ruben Stonehart (nl) Watch on YouTube
  31. Eine einfache Dehnübung bei Ischiasschmerzen (≈5 min) — YOGABASICS - Der 8 Minuten Club (de) Watch on YouTube
  32. Übungen bei Ischias-Beschwerden, ohne Hilfsmittel (≈15 min) — Gabi Fastner (de) Watch on YouTube
  33. Übungen für Ischias, Piriformis und Psoas, auf der Matte (≈20 min) — Gabi Fastner (de) Watch on YouTube
  34. Ischialgie Übungen ➡️ Nimm Dir 13 Minuten gegen Deine Ischiasschmerzen! — Ergotopia (de) Watch on YouTube
  35. 5 Minuten - 3 Besten Übungen / Nervengleiten bei Ischias-Schmerzen (zum Mitmachen) — Inga @fibamu (de) Watch on YouTube
  36. Du hast Hüfte/Ischias? So bist du schnell wieder zurück 🍀 — Steffen Barth - Reha Experte (de) Watch on YouTube
  37. 25 min.🌀Ischias-Probleme durch Bewegung linden | ohne Hilfsmittel — Gabi Fastner (de) Watch on YouTube
  38. Übungen bei Ischias, ohne Geräte, auf der Matte (≈17 min) — Gabi Fastner (de) Watch on YouTube
  39. YOGA-Übungen gegen Ischias-Beschwerden I 30 Minuten — Sound & Yoga (de) Watch on YouTube
  40. Übungen für den Ischiasnerv, ohne Geräte, auf der Matte (≈16 min) — Gabi Fastner (de) Watch on YouTube
  41. Sciatique : exercices (≈12 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  42. Sciatique : 3 exercices (≈6 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  43. Sciatique : 9 exercices (≈11 min) — Benjamin Brochet (fr) Watch on YouTube
  44. 5 étirements pour la sciatique / sciatalgie (≈10 min) — Monsieur Clavicule (fr) Watch on YouTube
  45. Sciatique : 8 exercices (≈25 min) — Denis Fortier (fr) Watch on YouTube
  46. Sciatique : 5 exercices (≈9 min) — Denis Fortier (fr) Watch on YouTube
  47. 3 exercices pour le nerf sciatique (≈4 min) — Clinique CMI (fr) Watch on YouTube
  48. Exercice pour le nerf sciatique et le piriforme (≈2 min) — Jo Deluk (fr) Watch on YouTube
  49. Sciatique et hernie discale : Les exercices kiné — Benjamin Brochet (fr) Watch on YouTube
  50. Yoga pour la sciatique (≈17 min) — Delphine Marie Yoga (fr) Watch on YouTube
  51. Ejercicios para espalda, cervical y ciática (≈10 min) — gymvirtual (es) Watch on YouTube
  52. 4 ejercicios de ciática antes de dormir — Julio Palacios | Fisioterapia Latina (es) Watch on YouTube
  53. Ejercicios para el dolor de la ciática (≈14 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  54. 4 ejercicios para la ciática (≈26 min) — PhysioWods - Ana Galeote (es) Watch on YouTube
  55. Yoga para espalda y ciática (≈11 min) — Andreina Carvo | Pilates, Yoga y Meditación (es) Watch on YouTube
  56. Movilización y estiramiento del nervio ciático — FisioOnline (es) Watch on YouTube
  57. Posturas de yoga para la ciática (≈11 min) — Yoga para Principiantes (es) Watch on YouTube
  58. Yoga para la ciática | Clase corta (15 minutos) Xuan Lan Yoga — Xuan Lan Yoga (es) Watch on YouTube
  59. Ejercicios para el dolor de ciática, para personas mayores (≈9 min) — Julio Palacios | Fisioterapia Latina (es) Watch on YouTube
  60. 8 ejercicios para la ciática (≈29 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  61. Dor no nervo ciático: 6 exercícios (≈20 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  62. 7 exercícios e alongamentos para o nervo ciático (≈11 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  63. NERVO CIÁTICO INFLAMADO? ❌ NÃO ALONGUE! Faça ISSO (4 Exercícios Que Aliviam de Verdade) — Profª Bel Brisotti (pt) Watch on YouTube
  64. MELHOR ALONGAMENTO PARA O CIÁTICO | Nível 3 | DOR NO NERVO CIÁTICO — Aurélio Alfieri (pt) Watch on YouTube
  65. 5 exercícios em casa para dor no ciático (≈6 min) — Canal das Fraturas (pt) Watch on YouTube
  66. Exercícios para dor no ciático (≈13 min) — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  67. Yoga para dor no nervo ciático (≈24 min) — Fernanda Yoga (pt) Watch on YouTube
  68. MELHORES EXERCÍCIOS PARA O CIÁTICO | Previna dor no nervo ciático — Aurélio Alfieri (pt) Watch on YouTube
  69. Mobilidade neural do nervo ciático: um exercício (≈8 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  70. DOR NO NERVO CIÁTICO? Pode ser SÍNDROME DO PIRIFORME! Faça Essa Sequência de Exercícios Agora! — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  71. esercizi di allungamento per prevenire sciatica e mal di schiena :-( — Pino Parente (it) Watch on YouTube
  72. Sciatica, Lombalgia e Mal di Schiena Lombare: Esercizi Contro il Dolore — LUMOWELL - Benessere360 (it) Watch on YouTube
  73. Esercizi di stretching e pilates per il nervo sciatico (≈32 min) — I Love Pilates Arese (it) Watch on YouTube
  74. Sciatica e nervo sciatico infiammato: cosa fare — Fitness Posturale (it) Watch on YouTube
  75. Yoga per rilassare il nervo sciatico — Yoga n' Ride (it) Watch on YouTube
  76. Esercizi per la sciatica — Fitness Posturale (it) Watch on YouTube
  77. 10 MINUTI yoga per sciatalgia e mal di schiena: esercizi per il nervo sciatico — Fabio Caio (it) Watch on YouTube
  78. Esercizi MIRATI nervo sciatico infiammato! — FISIOSOCIAL (it) Watch on YouTube
  79. 15 min | Yoga per piriforme e sciatica — Fabio Caio (it) Watch on YouTube
  80. Esercizi per il nervo sciatico in piedi — Camerani Osteopatia (it) Watch on YouTube
  81. 坐骨神經痛・臀部拉筋（約19分鐘） — 琵塔琪 物理治療師 Pi Tachi Physiotherapist (zh) Watch on YouTube
  82. 坐骨神經痛 運動篇 — 菁英診所再生醫療門診 (zh) Watch on YouTube
  83. 坐骨神經痛的拉筋、伸展與按摩（約8分鐘） — 伸展生活 Life and Stretching (zh) Watch on YouTube
  84. 坐骨神經痛的3個運動（約7分鐘） — 北木健身治療師 Kopi (zh) Watch on YouTube
  85. 坐骨神經痛的3招居家運動（約2分鐘） — Dr. Joe Wong (zh) Watch on YouTube
  86. 坐骨神經痛復健訓練（約24分鐘） — Coffee林芊妤 (zh) Watch on YouTube
  87. 坐骨神經痛的4招抬腳運動（約1分鐘） — 每日健康 (zh) Watch on YouTube
  88. 坐骨神經痛的直立式運動（3招・約7分鐘） — 脊醫王鳳恩 Dr. Matty Wong - Doctor of Chiropractic (zh) Watch on YouTube
  89. 坐骨神經痛瑜伽（約24分鐘） — 安娜瑜伽館 (zh) Watch on YouTube
  90. ​腰椎壓力大易變坐骨神經痛 簡易下半身肌力訓練 加強深層肌肉穩定重心 - 鄭丹瑞《健康旦》 #PaulLau​ Part 14 (CC中文字幕) — 健康旦 HiEggo (zh) Watch on YouTube
  91. 다리저림에 좋은 운동 (허리디스크, 좌골신경통) 30분#다리저림에좋은운동#허리디스크재활운동#좌골신경통스트레칭 — 물리치료사 pt종환 (ko) Watch on YouTube
  92. 좌골신경통 요가 스트레칭 (약 34분) — 요가소년 (ko) Watch on YouTube
  93. [좌골신경통 특집]"엉덩이부터 다리까지 저린다면 '좌골신경' 문제입니다." 10분 만에 배우는 좌골신경 스트레칭 — 모스틱 자세연구소 (ko) Watch on YouTube
  94. 좌골신경통 운동법 — 청춘병원TV (ko) Watch on YouTube
  95. 좌골신경통 운동 허리통증 다리저림 낫게 하는 최고의 스트레칭#좌골신경통 운동#좌골신경통 스트레칭#좌골신경통 허리통증 — 물리치료사 pt종환 (ko) Watch on YouTube
  96. 엉덩이 강화 운동 (좌골신경통·골반 관련, 약 27분) — 물리치료사 pt종환 (ko) Watch on YouTube
  97. 좌골신경통이 있는 허리디스크 환자는 이 운동 후 걷기 운동을 해 주셔야 회복됩니다. — 다고침TV (ko) Watch on YouTube
  98. 좌골신경통이 있다면 '이 스트레칭' 그만하세요 — 한의사트레이너 (ko) Watch on YouTube
  99. 좌골신경통 운동 (약 6분) — 리봄 - REBOM (ko) Watch on YouTube
  100. 좌골신경통 운동 (단계별, 약 6분) — 물리치료사 영샘 (ko) Watch on YouTube