Any woman who suffers from sciatica knows just how unbearable living with that discomfort is. Sciatica refers to the pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and down each leg. It’s a pain that typically affects only one side of the body, ranging from a mild ache to sharp, burning sensations or debilitating discomfort. Sciatica can also be accompanied by numbness, tingling or muscle weakness.
Sciatica pain can be alleviated with the help of stretches. Daniel Stephenson, the physical therapist behind the Move More Think Less Clinic, spoke with 21Ninety to share his top stretches for sciatica that can give you relief right from the comfort of your home.
Best Sciatica Stretches
Sitting Glute Stretch
This stretch targets the glute muscles, especially the piriformis, which can put pressure on the sciatic nerve when tight.
How to Perform the Stretch:
- Sit on the floor or on a sturdy chair with your back straight.
- Cross your right ankle over your left knee.
- Gently lean forward from your hips, keeping your back straight, until you feel a stretch in your right glute.
- Hold for 20 to 30 seconds, then switch sides.
Pigeon Pose
Pigeon pose deeply stretches the hips and piriformis, relieving tension and pressure on the sciatic nerve.
How to Perform the Stretch:
- Start in a tabletop or downward-facing dog position.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight back behind you.
- Square your hips toward the front and slowly lower your torso over your front leg.
- Hold for 30 seconds to 1 minute, then switch sides.
Sitting Spinal Stretch
This twist helps improve spinal mobility and decompresses the lower back, reducing sciatic pain caused by tightness or pressure on the nerve.
How to Perform the Stretch:
- Sit on the floor with your legs extended.
- Bend your right knee and cross your right foot over your left thigh.
- Place your right hand behind you for support.
- Bring your left elbow to the outside of your right knee and gently twist to the right.
- Hold for 20 to 30 seconds, then switch sides.
Figure 4 Stretch (Reclining)
This is a go-to stretch for sciatic pain relief, especially if the piriformis is involved. It targets the deep gluteal muscles.
How to Perform the Stretch:
- Lie on your back with both knees bent.
- Cross your right ankle over your left knee to form a “4” shape.
- Thread your right arm through your legs and interlace your fingers behind your left thigh.
- Gently pull your left thigh toward your chest until you feel a stretch in your right hip and glute.
- Hold for 20 to 30 seconds, then switch sides.
Leg Across the Body (Supine Twist)
This gentle twist stretches the lower back and spine while also targeting the outer hip and glute. It’s great for releasing tension along the sciatic nerve.
How to Perform the Stretch:
- Lie flat on your back with your legs extended.
- Bend your right knee and bring it across your body toward the left side.
- Extend your right arm to the side and turn your head to the right, keeping shoulders flat.
- Hold for 30 seconds to 1 minute, then switch sides.
Standing Hamstring Stretch
Tight hamstrings can pull on the lower back and pelvis, increasing sciatic nerve tension. This stretch helps release that pull.
How to Perform the Stretch:
- Stand tall and place your right heel on a low step or sturdy surface, keeping your leg straight.
- Flex your right foot and keep your back straight as you hinge forward from your hips.
- Reach toward your toes until you feel a stretch in the back of your leg.
- Hold for 20 to 30 seconds, then switch sides.
Standing Piriformis Stretch
This stretch targets the piriformis and glutes while keeping you upright. It’s great if getting down to the floor is uncomfortable.
How to Perform the Stretch:
- Stand near a wall or chair for balance.
- Cross your right ankle over your left knee, making a figure-4 shape.
- Slowly bend your standing leg as if sitting into a chair, keeping your back straight.
- Hold for 20 to 30 seconds, then switch sides.
What Causes Sciatica Pain?
Sciatica is usually caused by irritation, inflammation pinching or compression of a nerve in the lower back. This is typically due to a herniated or slipped disc that presses against the nerve root.
Some other causes can be spinal stenosis, degenerative disc disease, piriformis syndrome or even muscle imbalances caused by prolonged sitting. Every case is different. Factors, like age, weight, how sedentary your lifestyle is, and if you’re doing work that either involves heavy lifting or prolonged sitting can also be contributing factors.
Why Is Stretching so Important?
Stretching can be a simple yet powerful way to relieve sciatic nerve pain. The simple action helps ease tension in the muscles surrounding the lower back, hips and legs. It especially helps relieve tension in the piriformis muscle, which is known to irritate the sciatic nerve when it becomes tight.
“Stretching is important because it improves flexibility, increases blood flow to muscles, reduces the risk of injury, and helps relieve tension and soreness,” Stephenson shared with 21Ninety. “It also supports better posture and range of motion. It’s great for mental health by relieving stress, too. Combined with some breath work, it can do wonders for your mood.”
Gentle stretching increases blood flow, improves flexibility, and reduces muscle stiffness, all of which can alleviate pressure on the sciatic nerve. Simply put, it’s a routine must for anyone suffering from sciatica. By promoting better posture and alignment, stretching can also help prevent future flare-ups of pain.
What Movements Should You Avoid With Sciatica?
While there are many stretches that can help alleviate the pain, Stephenson also notes that some moves can actually exacerbate the discomfort.
“Anything like bending, twisting or lifting heavy objects will aggravate the issue more,” he said. “Do not try to stretch if the sciatic nerve is inflamed, because you can irritate it more. Try nerve flossing instead. This is when you glide the nerve within its surrounding tissues through specific movements to reduce tension and improve nerve function. It helps with carpal tunnel as well.”
Frequently Asked Questions
Can you get rid of sciatica by stretching? In most cases of sciatica, the discomfort can be treated with exercises, stretching and medication.
What is the quickest way to ease sciatica? Besides stretching, home remedies, like cold packs, hot packs and pain relief medications, can also be helpful in easing sciatica pain.
What is the number one exercise for sciatica? While all sciatica stretches prove beneficial, the easiest and most common would likely be the knee-to-chest stretch, as it helps to stretch the lower back and glutes, reducing pressure on the sciatic nerve.