Walking is usually helpful for sciatica, but timing matters. During an acute flare-up, even short walks might aggravate symptoms. Once the severe pain calms down, gentle walking promotes healing by increasing blood flow to the affected area.

Start with 10-15 minute walks on flat surfaces. If pain increases during or after walking, shorten the distance or rest another day. Swimming and water walking are alternatives if regular walking bothers you.

The exercise you can do consistently without worsening symptoms is the best exercise for you.