7 Stretches that can ease Sciatica Pain Sportskeeda


Sciatica usually refers to discomfort that runs through the sciatic nerve. Beginning with your lower back and extending to your lower back, this nerve traverses the hips and buttocks, and descends to the lower leg. Sciatica is usually a problem that affects just the opposite side of your body, causing inflammation, pain and numbness of the leg. The most common causes of sciatica are injury, ruptured disk and spinal stasis (narrowing to the spine).

The positive aspect is that specific exercises and stretches are able to relieve sciatica discomfort. Incorporating these stretches into your daily routine it is possible to ease some irritation and boost your fitness and help you be more mobile during the course of your day.

Stretches can help ease sciatica discomfort

1.) Stretching the glutes in a lying position

This stretch is particularly helpful to alleviate tension over sciatic nerve by lengthening and strengthening the piriformis muscle.

  • While lying on your back Lying on your back, lift one leg and lower it towards the opposite knee.
  • Place your ankle on the thigh. Then hold your thigh’s bottom part by your hands while simultaneously pulling it towards your head.
  • Be sure to keep your spine in line with the floor.
  • Maintain the position and breathe normally.
  • Repeat with the opposite side.

2.) Knee to opposite shoulder stretch

This is a basic stretch that can help reduce sciatica discomfort by releasing the piriformis and gluteal muscles.

  • Lay in a position on the back while your knees bent up and your legs stretched.
  • Lean your left leg forward and wrap your hands around your knees.
  • Now, pull your left leg toward your right shoulder, across your body.
  • Keep the position in place and feel the stretching in your muscles.
  • Move your knee until it is in the starting position, then repeat the exercise with the second leg.

3) Standing hamstring stretch

This stretch assists in reducing the strain in your lower back This causes less stress upon the sciatic nerve.

  • Relax and stand straight in a relaxed posture. Keep your hands by your sides, keep your feet at a hip width distance and your core engaged.
  • Maintaining the right foot straight. walk forward using your left foot until your foot is flat on the floor.
  • By bending your hips, bend down and then stand up with the arms in a straight position. Lift your arms overhead, then lower them until they are at your sides.
  • While you stretch and stand your back, feel the stretch of your hamstring muscles as well as spine.
  • Move forward using your left foot. Repeat the same exercise on the opposite side.

4.) Pelvic tilt

Pelvic tilt is a great way to increase the strength of glutes, lower back and abdominal muscles in the lower part of the body.

  • Lay in a flat position upon you back while keeping your arms by your sides, and your legs bent.
  • Get your belly muscles engaged and then flatten your back towards the floor.
  • Now , move your pelvis and your hips towards the upward direction and then hold it for a few minutes.
  • Relax and release for 10 seconds, then repeat.

5.) The seated spinal twist

A sitting spinal twist can be a fantastic stretch to relieve sciatica discomfort as it can help create a motion that reduces the strain upon your sciatic nerves as well as joints.

  • Stand straight on the floor , with your legs extended out in front of you.
  • Bend your right leg , then rest your foot to the just outside your left knee.
  • Make a turn towards your right knee . Then put your left elbow to one side of your left knee for an even more intense stretch.
  • Do the stretch for a few seconds , then let your body go.
  • Switch sides and do the exercise again.

6) Knee-to-chest stretch

This stretch aids in enhancing spinal flexion and relieves pressure on the tissues that surround the sciatic nerve. Additionally, it helps to relax the muscles in the legs while lowering the back to relieve tension on the sciatic nerve.

  • Lay lying on your back with your legs bent.
  • Place your left knee in your chest.
  • Take it in both hands and pull your knee towards you with a gentle pull.
  • Keep it for a few minutes and then return your knee back to the original position.
  • Repeat the exercise with your right knee.
  • You could also pull both knees to your chest simultaneously and continue to work.

7) Stretching the hips in a seated position

The sitting hip stretch is a powerful piriformis stretch that can help relieve sciatica pain by reducing pressure on the sciatic nerve.

  • Relax in a chair with your feet flat on the ground and your knees bent at 90 degrees bent.
  • Then lift the leg that is affected and cross your ankle on the knee on the opposite side.
  • Slowly lean forward, breathe deeply through your cross-legged leg, and stay in the position for several minutes.
  • Relax and let go.


Sciatica discomfort is an issue that could be very distressing. But, using these exercises will definitely help to improve your condition.

Modified by Sabine Agur