Sciatica is a pain in the ass—literally—and a pain in the back (is that a saying? It should be). While Pilates is known for core stability, a lot of the classical moves involve flexion and rotation, which can seriously aggravate that nerve. It’s a bummer, but we can work with it.
The good news is there are some go-to pre-pilates and Pilates moves I love that usually (key word: usually) won’t aggravate sciatica. You can still build your core and, hopefully, keep that sciatica under control.
The “Sticky Spot” Rule
Before we dive in, let’s set one ground rule: stop the movement before the “sticky spot”. If you start to feel a little pull, tension, or a “zing,” stop your range of motion right before you get there. We don’t need a big movement to have an effective movement.
MY Top 5 Sciatica-Friendly core Moves
1. Tabletop Marching (Toe Taps)
Technically a “pre-Pilates” move, but don’t let that fool you. This is something you can do anywhere. If it feels easy, you’re likely doing it wrong (respectfully).
- The Move: Lie on your back in a neutral spine. Lift your legs to a 90-degree tabletop. Slowly lower one toe toward the floor, moving only from the hip, then pull it back up using your deep abs. The goal is to isolate the hip joint and keep that knee at 90 degrees. If you start to feel your lower back pop up, then make the move smaller.
- Watch: Tabletop Marching Tutorial
2. Deadbug
Silly name, still an amazing core workout. Another pre-Pilates move, it is essentially the leveled-up version of marching that challenges your coordination and diagonal stability.
- The Move: From tabletop, reach your arms toward the ceiling. Slowly extend your right leg and your left arm overhead. Return to the starting position and switch. Avoid momentum when doing this move. Fully reset to the starting position before you switch sides.
- Watch: Deadbug Stability Form
3. Planks & Side Planks
Fun fact: I hate planks. But they are a classic for a reason. They provide core stability and engagement with zero spinal flexion or twisting. It’s pure, isometric strength (muscle engagement without joint movement).
- Plank: Focus on “tucking your ribcage”. Make sure it is in alignment with your hip bones and not sticking out further in the front. Keep your shoulder blades wide.
- Side Planks, stack your hips and lift. Keep your shoulder out of your ears. If a full side plank is too much, drop the bottom knee for assistance, just make sure your ribcage toward the floor is lifted.
- Watch: Side Plank Basics
4. The Hundreds (Head Down Variation)
The most famous Pilates move of all, but we’re stripping it back to keep the spine safe.
- The Move: Keep your head down on the mat. Keep your legs in tabletop. Pump your arms vigorously a few inches from the floor. Pump five times during your inhale and five times during your exhale. That’s one rep. Do 10 reps.
- Watch: The Hundreds
5. Swimmers
After all that work on the front of the body, we have to hit the back core. This strengthens the support system behind the spine to take the pressure off.
- The Move: Lie on your belly. Hover your opposite arm and leg just an inch or two off the mat. Think about “length” rather than “height.” Avoid rocking side to side.
- Watch: Swimmers Form & Connection
Bonus Move: The Swan
If you’re feeling up to it, let’s add a little Swan. Extension (gentle backbending) usually doesn’t aggravate sciatica. In fact, for many, it feels like a relief.
- The Move: Lie on your stomach with your hands under your shoulders. Gently press into your palms to lift your chest slightly off the mat, keeping your gaze in alignment with your spine (no looking down or up). Only go as high as feels good. If you feel it in your lower back, make the movement smaller.
- Watch: The Swan
The 4-Week “Stability First” Plan
Consistency is better than intensity. To help you stay on track, I’ve designed this 4-week progression.
[Click here to make a copy of the Google Sheet tracker] so you can mark off your days and actually see your progress!
(Please note: It’ll jump you straight to the free download! Just add it to your cart, then check out. No credit card or payment info required.)
| Week | Focus | Daily Routine |
| Week 1 | Breathing & Pelvic Stability | 1 min. Lateral Breathing + 1 mins Tabletop Marching |
| Week 2 | Coordination | 1 mins Deadbug + 1 min Side Plank |
| Week 3 | Posterior Support | 1 mins Swimmers + 1 min Hundred |
| Week 4 | Total Integration | 1 min of each move (plus the Bonus Swan!) |
Ready to Move Better?
Whether you need more sciatica-friendly routines or want to dive deeper into Pilates, I’m here to help:
- Train with Me: If you’re in Santa Rosa or want to join a virtual session, let’s get you moving safely. I focus on movement quality and sustainable habits, not just “working out”. Contact me here.
- Gear Up: Visit the shop for DGAF apparel and accessories (like the boombox duffle) to keep your practice stylishly “anti-aesthetic.”
- Stay in the Loop: Join the mailing list for habit-building tips and less-than-one-minute movement snacks.