How to Relieve Sciatica Pain—and What Makes It Worse

People with spinal stenosis may respond to the opposite approach: bending forward. Bringing the knees toward the chest while lying on the back, or leaning forward while seated, can provide relief for some people, Burns says.

As the pain eases, you can start working on getting stronger, too. “Your core is your internal back brace,” Burns says. That includes your back muscles and the muscles along the sides of your trunk, as well as your abs. He often recommends bridges, bird dogs, and modified planks, adjusted to what you can tolerate. “I generally prefer these stabilization exercises over traditional sit-ups or crunches, especially early in recovery,” he says.

Whatever you try, don’t just assume that the routine that helped your friend will work for you. “What helps one person may actually make someone else’s symptoms worse,” Burns says.

Often, yes—and you don’t need to turn it into a fitness project. “Everyone wants to think about, ‘OK, I gotta do some exercises or stretching,’” Burns says. “Well, just don’t stop moving. Get up and walk. Take short walks.”