5 Best Stretches to Ease The Pain of Sciatica

Sitting all day or lying on the bed isn’t the best way to deal with sciatica nerve pain. In fact, lack of movement can weaken the spine and back muscles, which may cause additional pain.

Stretching, on the other hand, can alleviate the pain. You need to stretch the lower back, glutes and hips since they’re the most problematic parts.

Start doing the stretches below at least 3 times a week. Continue doing them even after the pain is gone to prevent it from coming back.


This stretch can relieve sciatica pain because it loosens the glutes and piriformis.

How to perform:

Lie on your back and place your hands on the side.

Bend the left knee and grab it with both hands. Pull the knee as close to the right shoulder as possible.

Hold the stretch for 20 seconds then release the leg and return it to starting position.

Grab the right knee and stretch it for the same duration.

Do 3 reps for each leg.


Most physicians recommend this stretch for sciatica pain relief.

How to perform:

Lie on your back, keep the knees bent and feet flat on the floor.

Lift the right leg and place its ankle on the left quadriceps.

Grab the left thigh with both arms and pull it towards the chest. Hold the stretch for 20 seconds.

Stretch the other side for the same duration.


This stretch can help reduce pressure on the sciatica nerve because it helps create space in the spine.

How to perform:

Sit on the floor, keep your feet straight and back upright.

Bend the left knee and place the foot on the outside of the right leg.

Twist your torso to the left side as far as you can then place both hands on the floor.

Hold the stretch for 20 seconds and do 3 reps for each side.


Tight hamstrings can cause sciatica pain, so stretching this muscle can be beneficial.

How to perform:

Stand upright in front of a bench or a chair.

Lift the right leg and place it on the bench. Bend forward and bring your head as close to right shin as possible while keeping both legs straight.

Hold the stretch for 20 seconds and then rest and switch legs.


This stretch helps open up the hips and inner thigh muscles.

How to perform:

Get in all fours position. Place your knees on a yoga mat or towel.

Place your forearms on the floor and keep them facing forward. Slowly slide your knees sideways as much as you can.

Keep the toes facing sideways and the ankle in line with the knees.

Hold this stretch for at least 30 seconds. Do three sets.

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