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The Best Sciatica Stretches: Alleviate Pain and Improve Mobility

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Feb 22, 2023

Sciatica Stretches

If you’re experiencing frequent sciatica pain, there are methods to counteract this discomforting condition.

Sciatica usually occurs when the sciatic nerve (a nerve that travels from your lower back to your legs) becomes compressed or irritated. This may lead to severe chronic pain and slight debilitation.

Fortunately, there are several sciatica stretches you can do to help mitigate your pain.

In this article, we’ll go over some of the best-proven sciatica stretches to perform. And by incorporating these stretches into your daily routine — get back to doing things the way you love.


Explain to me the sciatic nerve

Sciatic nerve pain is one of those deep sensations that can make you easily agitated due to the intensity of the pain. You probably have a friend or uncle or overheard one of your colleagues complaining about sciatica.


Our sciatic nerve begins at the lower back, spanning through our hips, glutes, and down each of our legs. Sciatic pain usually tracks the path of the sciatic nerve.


Some common causes of sciatica:

  • Ruptured disk
  • Overgrowth of bones (bone spurs)
  • Narrowing of the spine (spinal stenosis)
  • Trauma to the nerve
  • Injury


Sciatica can also result from piriformis syndrome. The piriformis muscle stretches from the glutes to the top of the thigh. And the sciatic nerve is positioned adjacent to the piriformis muscle. Sometimes it can spasm and trap the sciatic nerve, leading to pain.

Identifying what caused sciatica pain is a crucial step toward developing the best strategy for treatment, including which sciatica stretches to pursue.


5 Sciatica Stretches to relieve pain


Basic seated stretch: You begin this stretch by sitting down on a chair and crossing your painful leg over the knee of your other leg. Then follow these steps: Bend forward with your chest and try to hold your spine straight. As long as it’s not painful, try to bend over a bit more. Stop if you feel any pain. Keep this position for 30 seconds and repeat the exercise with the other leg.


Sciatica Stretches

Scissor hamstring stretch: This stretch can help loosen those hamstring muscles, helping relieve their pressure on the sciatic nerve. It may help to do this exercise daily. Place your right foot about 3 feet behind your left foot. Pull your hips forward and push your shoulders back, but your right hip shouldn’t be farther forward than your left hip. A mirror may help make a judgment on this. Put your hands on your hips. You may use a chair for balance if you need it. Push your torso a bit over your front leg by bending your waist while keeping your back straight. Keep your weight on your front leg. Keep this position for 5 to 10 seconds, then repeat the stretch with the opposite leg. Do the stretch for each leg 3 to 5 times.


Seated spinal twist: Start by sitting down on your mat, crossing your right leg over your left leg, and placing your right foot on the ground adjacent to your left knee. Gently take your right arm and block your right knee while looking behind you. Hold for 20-30 secs. Repeat to the other side. Make sure your opposite arm is straightened to keep your back in a vertical position.


Cobra stretch: Lie on your stomach, legs stretched back with the tops of your feet on the floor. Spread your hands on the floor under your shoulders, elbows tucked into your body. Press the top of your foot, thighs, and hips into the floor, and lift your upper body off the floor. Hold for five seconds, then lower your body back down. Repeat to your desired comfort.


Sciatica Stretches


Forward Pigeon pose: Begin on all fours with your hands and knees on the ground. Bring your right knee in between your arms and rest on the outside of that thigh. Straighten your left leg out behind you. Slowly lower your body down to the ground and hold for 15-30 seconds. Repeat on the other side.



Sciatica pain can be a frustrating and painful condition, but there are proven tactics you can take to directly soothe your discomfort.

Incorporating these sciatica stretches into your daily routine, can help improve your mobility, reduce pain, and get back to living your life to the fullest.








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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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