Best Exercises for Sciatica: Relieve Pain
Best Exercises for Sciatica: Relieve Pain and Regain Mobility
Sciatica is a common condition that causes pain, tingling, or numbness along the sciatic nerve, which runs from the lower back through the hips and down each leg. While it can be uncomfortable and disruptive, the good news is that specific exercises can help alleviate symptoms, improve mobility, and prevent future flare-ups.
In this post, we’ll explore the best exercises for sciatica relief and how to perform them safely at home.
Understanding Sciatica
Sciatica occurs when the sciatic nerve is compressed or irritated, often due to a herniated disc, spinal stenosis, or muscle tightness. Symptoms can range from mild discomfort to sharp pain, usually affecting one side of the body.
Exercise plays a crucial role in managing sciatica by strengthening supporting muscles, improving flexibility, and reducing pressure on the nerve.
10 Best Exercises for Sciatica Relief
1. Piriformis Stretch
The piriformis muscle, located in the buttocks, can sometimes irritate the sciatic nerve. This stretch helps relieve that pressure.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Cross the affected leg over the opposite thigh.
Hold the back of the thigh and gently pull it toward your chest.
Hold for 20–30 seconds, then release. Repeat 3–5 times.
2. Knee-to-Chest Stretch
This stretch alleviates tension in the lower back, reducing compression on the sciatic nerve.
How to Do It:
Lie on your back with both knees bent.
Bring one knee toward your chest, keeping the other foot flat.
Hold for 20–30 seconds, then switch legs.
Repeat 3–5 times per leg.
3. Cat-Cow Stretch
This yoga-inspired stretch improves spinal flexibility and relieves tension in the back.
How to Do It:
Begin on all fours with hands under shoulders and knees under hips.
Inhale, arch your back, and lift your head (cow pose).
Exhale, round your back, and tuck your chin (cat pose).
Repeat 10 times in a slow, flowing motion.
4. Child’s Pose
Child’s Pose is a gentle way to stretch the lower back and hips.
How to Do It:
Kneel on the floor and sit back on your heels.
Stretch your arms forward and lower your torso toward the ground.
Hold for 30 seconds, breathing deeply.
Repeat 2–3 times.
5. Seated Spinal Twist
This exercise increases spinal flexibility and alleviates nerve compression.
How to Do It:
Sit on the floor with both legs extended.
Cross the affected leg over the other, placing your foot flat on the ground.
Place the opposite arm on the outside of the bent knee and twist gently.
Hold for 20–30 seconds and repeat on the other side.
6. Hamstring Stretch
Tight hamstrings can exacerbate sciatica. This stretch helps loosen them.
How to Do It:
Lie on your back and loop a towel around the ball of your foot.
Straighten the leg and gently pull it toward you.
Hold for 20–30 seconds, then switch legs.
Repeat 3–5 times per leg.
7. Pelvic Tilt
Pelvic tilts strengthen core muscles and support the lower back.
How to Do It:
Lie on your back with knees bent and feet flat.
Tighten your stomach muscles and press your lower back into the floor.
Hold for 5 seconds, then release.
Repeat 10–15 times.
8. Glute Bridges
This exercise strengthens the glutes and stabilizes the lower back.
How to Do It:
Lie on your back with knees bent and feet hip-width apart.
Push through your heels to lift your hips off the ground.
Hold for 5 seconds at the top, then lower slowly.
Repeat 10–15 times.
9. Cobra Stretch
This stretch helps relieve pressure on the lumbar spine.
How to Do It:
Lie on your stomach with hands under your shoulders.
Press up gently, keeping your hips on the floor.
Hold for 10–15 seconds, then lower.
Repeat
