The 9 best sciatica exercises for pain relief from a physical therapist

There are few things worse than an aching lower body. This discomfort is pretty miserable when it’s accompanied by a sharp, electric pain or even a numbing sensation that extends all the way from your leg to your foot. If this sounds familiar, you may have sciatica.

Simply put, “sciatica” refers to pain radiating along the sciatic nerve, says Jessica Chelsen, DPT, CSCS, physical therapist and founder of Vibrant Coast Physical Therapy & Wellness. “The sciatic nerve runs from the buttock down the thigh, and divides into two nerves just above the back of the knee,” she explains.

Meet the expert: Jessica Chilsen, DPT, CSCS, is a physical therapist, certified strength and conditioning specialist, and founder of Vibrant Coast Physical Therapy & Wellness.

The pain can flare up almost anywhere along the nerve’s path, but it’s most common around the lower back or buttock, the back of the thigh, and the calf through the heel or foot, explains Chilsen. Sciatica can vary from a dull ache to an intense burning sensation, and some people may also experience numbness or tingling in the leg or foot, according to the Mayo Clinic.

If you suffer from sciatica, know that you’re not alone: ​​40 percent of people deal with pain at one time or another, according to the Cleveland Clinic. Fortunately, stretching your glutes and hamstrings can reduce sciatica and prevent surrounding muscles from irritating the sciatic nerve, says Chelsen. Just keep in mind that if you’re experiencing severe symptoms, you can stretch your hamstrings also She explains that too much can further irritate a nerve, in which case she wants to see a doctor.

Are you ready to say sayonara for sciatica pain and find sweet relief? Keep scrolling for the nine best sciatica stretches that do just that, according to a physical therapist.

What is the sciatic nerve?

The sciatic nerve is about 2 cm in diameter, and is made up of nerve roots from L4 to S2, which join in the pelvis and run down the back of the thigh, says Chelsen. “The sciatic nerve controls the motor function of the hamstrings and adductor muscles, branches into the tibial nerve, and the common peroneal nerve which controls the calf muscles, front of the leg, and some muscles of the foot,” she adds.

Chilsen explains that sciatica can be very uncomfortable and travel the entire nerve pathway from the gluteus maximus all the way to the foot or partly down the back of the thigh.

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Common causes of sciatica:

1. You have tight muscles. Radiating pain from the sciatic nerve is often caused by stretching of the muscles irritating the nerve, especially in the deep rotator cuff muscles of the hip, says Chelsen.
2. you are pregnant. A common pregnancy symptom is a change in your position that could irritate the sciatic nerve, says Chelsea. If you are expecting and are in pain, talk to your doctor or a physical therapist about pregnancy-specific sciatica stretching and other pain management techniques.
3. You have a herniated disc. Sciatica often accompanies the discomfort of a slipped or ruptured disc, says Chelsen. She explains that this is often due to pressure on the sciatica nerve root (or several nerves) which results in a burning, tingling or numbing sensation from the gluteus sometimes to the bottom of the foot.

9 best sciatica stretches

equipment: Body Weight, Resistance Band | good, would you: Sciatica

directions: Select three to five extensions. Perform the designated movements, and then continue to the next. If you have active pain, perform stretches one to two times a day. For preventative care, complete stretching exercises three to five times per week.

Safety note: If you’re experiencing severe pain or persistent symptoms with little or no improvement, it’s time to see a doctor or physical therapist for evaluation.

1. Cat is a cow

how:

1. Start in a four-legged position on a tabletop with neck in neutral alignment, wrists under shoulders, and knees under hips.
2. Inhale and move from a neutral tabletop position to a “cow” position by dropping the belly toward the mat. Lift the chin toward the ceiling as you arch backward.
3. Exhale as you move from neutral “cow” to “cat” position by pulling your belly button up to your spine and rounding back. Keep the neck relaxed. That’s one rep. Complete 10 reps.

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2. Standing hip flexor stretch



how:

1. Start by standing with feet hip-width apart.
2. Step forward with your left leg in a lunge position.
3. Gently stretch the pelvis, squeeze the butt, move forward, bending the left leg
4. Hold for 30 seconds while breathing deeply. You should feel a stretch in your right hip. That’s one rep.
5. Return to standing and repeat, then switch sides. Complete a total of 2 reps on each side.

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3. Reclining figure four stretch



how:

1. Lie on your back with knees bent and feet flat on the floor.
2. Cross the right ankle over the left knee and clasp your hands behind the left leg.
3. Grasp the lower thigh and gently pull the entire figure toward the body. If the stretch is too deep, leave the lower leg flat on the floor for a lighter stretch.
4. Hold for 30 seconds. That’s one rep.
5. Relax and perform again with the same leg, then switch sides and repeat the exercise.

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4. Figure four seated stretch



how:

1. Sit on a chair with feet flat on the floor.
2. Cross the right ankle leg over the left thigh.
3. Keep your spine straight and hinge forward to feel a stretch in your buttocks and hip. take deep breath.
4. Hold for 30 seconds.That’s one rep.
5. Repeat the exercise again with the same leg, then switch sides and repeat the exercise.

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5.Half kneeling hip with flexible elongation with reach



how:

1. Start by kneeling on the floor.
2. Step your right leg forward so both legs are bent at a 90-degree angle and rest your right hand on the inside of the front leg.
3. Pull your pelvis down and move forward until you feel a stretch in the front of your left hip.
4. Extend your left arm (same side as your back leg) over your head and toward your right side as you breathe in deeply. Simultaneously press the back of the right hand on the right leg.
5. Hold for 30 seconds. That’s one rep.
6. Repeat the exercise again with the same leg, then switch sides and repeat the exercise.

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6. Lying hamstring stretch with a band



how:

1. Lie on your back with your legs extended.
2. Put a thick band or yoga strap around the right foot and lift the right leg.
3. Grasp the belt, use the arms to help and gently pull the right leg close to the body, keeping the knee straight to feel the hamstring stretch. The stretch should feel “good,” but not push toward increasing nerve pain. take deep breath.
4. Hold for 30 seconds and then let go. That’s one rep.
5. Repeat the exercise again with the same leg, then switch sides and repeat the exercise.

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7. The seated bound calf stretch



how:

1. Sit on a mat with right leg extended and left leg bent.
2. Place a small, heavy resistance band around the right foot and hold it with both hands
3. Pull up with the strap, flexing and leading with the right foot alternately for 30 seconds. That’s one rep.
4. Repeat the exercise again with the same leg, then switch sides and repeat the exercise.

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8. Dove



how:

1. Start in a high plank and bring the left knee forward so that the lower leg rests on the mat and the shin is parallel to the top of the mat. Keep the weight resting on the outer thigh and the back leg directly behind you on the floor.
2. Maintain a straight, neutral spine and hinge forward at the hips. Be careful not to bend or round forward.
3. Lower forearms on mat in front of bent leg and lower torso for rest.
4. Hold for 30 seconds. That’s one rep. Complete reps on each side.

(See detailed bathroom model tips and variations here.)

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9. QL Stretch Standing



how:

1. Start by standing with feet hip-width apart and arms at sides.
2. Right foot step behind left leg. (The position is as if you were doing a lunge.)
3. Place your left hand on the inner thigh of the left leg and simultaneously reach the right arm up and over the head to the left.
4. Hold this position for 30 seconds. That’s one rep. Complete reps on each side.

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Frequently Asked Questions

Can you stretch to get rid of sciatica?

sometimes. Depending on the cause of your sciatica pain, you may be able to stretch the muscles that the nerve passes through to reduce it, says Chelsen. However, if you experience severe pain while trying to tighten your sciatica, stop immediately and speak with your doctor. Likewise, if the pain persists and/or gets worse, it’s also time to check in with a doctor or physical therapist.

What are the best exercises for sciatica?

The “best” exercise for sciatica depends on the root of the pain, but consider starting with seated stretches, especially if you struggle with balance. From there, it’s also important to focus on strengthening the muscles of your core and hips to prevent future sciatica, adds Chilsen.

Can you stretch for sciatica in bed?

Yes. Stretching for sciatica in bed may help relieve pain first thing in the morning, says Chilsen. Try the supine figure IV stretching and hamstring stretches with a bar while lying in bed as soon as you get up. Both can help reduce pain. Keep in mind that it may be easier to perform stretching exercises on a hard surface, such as a carpet or rug, than on a comfortable mattress.

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Benefits of stretching sciatica

1. Reduce current discomfort. It may seem obvious, but if you’re experiencing severe pain along the length of the sciatica nerve, stretching the muscles that the nerve passes through can help reduce and relieve that pain, says Chelsen.
2. Prevent future pain. “If you regularly stretch the muscles around the nerve, it can help reduce the frequency of seizures,” says Chilsen. So if you know you’re prone to sciatica, prevent further injury and stretch proactively with the stretches above.
3. improve the performance. If you sit at a desk all day (guilty!), you may start to experience lower back discomfort and sciatica pain, says Chelsen. To help combat this sedentary lifestyle, stretching the abs at least three to five times a week can reduce pain and improve your performance in your workouts.
4. strengthen strength. If you suffer from sciatica and lower back pain, research has shown that you may have weakness in your core and/or gluteals. When you stretch the surrounding muscles, you can improve your ability to move efficiently which leads to better strength gains.


Andy Pritwich is a writer based in Chicago and a graduate student at Northwestern Medill. She’s a big consumer of social media and cares about women’s rights, holistic wellness, and unstigmatized reproductive care. A former college columnist, she loves all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.