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How to Cure Sciatica Permanently: 3 Exercises For Lasting Recovery

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July 12, 2023

how to cure sciatica permanently

Yes, you can permanently get rid of sciatica pain despite what most traditional doctors will tell you. There is no need to undergo any expensive medical procedures because those treatments are temporary fixes.


Now every individual’s sciatica could be different depending on the origin of the pain. But how to cure sciatica permanently is not a tricky process. It involves a combination of finding the right exercises and figuring out how best to incorporate them into your daily routine.


In this article, we will explore three evidence-based exercises that can help you in your journey toward complete recovery from sciatica. These exercises have been recommended by experts in the field and are supported by peer-reviewed and anecdotal data establishing the efficacy of this treatment option.


how to cure sciatica permanently

Hamstring Stretch


Tight hamstrings often contribute to sciatic nerve compression and can exacerbate the symptoms of sciatica. Regularly stretching your hamstrings can help alleviate the pressure on the sciatic nerve and provide relief.


One effective stretch involves lying flat on your back with your legs extended. Slowly lift one leg towards the ceiling, using a towel or band wrapped around the foot for support.


Hold this position for 30 seconds, feeling the gentle stretch in your hamstring. Repeat the stretch with the other leg. Try to perform this exercise at least twice a day, gradually increasing the duration as your flexibility improves.


It’s best to perform this stretch after you take a hot shower because your muscles are more relaxed and open, leading to a deeper stretch and increased relief.


Piriformis Stretch


For individuals who really want to know how to cure sciatica permanently, oftentimes stretching the glutes will be the best exercise one can do to achieve permanent relief.


The piriformis muscle, located deep within the glutes (aka buttocks) can frequently become tight or inflamed, leading to sciatic nerve irritation.


Regularly stretching the piriformis muscle can help ease this pressure and bring complete relief to your sciatica.


An effective exercise to perform is by sitting on a chair with your feet flat on the ground. Cross one ankle over the opposite knee, gently pressing the raised knee downward until you feel a comfortable stretch in the buttock area.


Hold this position for 30 seconds and repeat on the other side. Incorporating this stretch into your daily routine can contribute to long-term relief from sciatica.


how to cure sciatica permanently


Core Strengthening Exercises


Another key factor for people who want to know how to cure sciatica permanently is by developing core strength.


A strong core provides stability and support to the spine, reducing the likelihood of sciatica flare-ups.


Frequently practicing exercises that target the core muscles can help alleviate the pressure on the lower back and sciatic nerve. Planks are an excellent exercise for core strengthening and one of my favorites because they are so simple to perform.


Start by getting on your hands and knees. Then send both feet back behind your body and make sure to squeeze your core to maintain a straight line in your back.


Hold this position for 30 seconds, focusing on engaging your core muscles. Repeat the exercise three times for maximum effects.


How to Cure Sciatica Permanently


Curing sciatica pain permanently is not impossible but rather quite simple. First, you must understand that permanent relief won’t come overnight.


It took your body however some years to develop this chronic ailment and will take some time to distinguish it.


The key here is consistency and mindfulness. You have to consistently practice these exercises. There are seven days in a week and I always say if I exercise at least four days then I’ve won the week.


If you perform these exercises at least four days a week then you have been consistent.


Secondly, practicing mindfulness techniques like keeping your spine vertical when sitting and trying not to bend at your back when picking something up off the floor will assist in permanent relief of your sciatica pain.




Sciatica can be a persistent and painful condition, but it doesn’t have to be a lifelong struggle. By incorporating these exercises and techniques into your daily routine, there’ll be no question about how to cure sciatica permanently.

With patience, consistency, and the right exercises, you can find lasting relief from sciatica and reclaim a pain-free life.







Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of free evidence-based content.


No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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