Sciatica causes excruciating and intolerable pain in the buttocks, thigh, and lower leg. It occurs due to increased pressure on the longest and thickest nerve in the body—the sciatic nerve. Many exercises bring significant relief to people with this condition. These exercises build muscle strength and improve flexibility. Here are some home stretches & exercises to help you relieve your sciatica pain fast.
Knee To Chest Stretching
To perform this exercise;
- Lie on your back with bent legs, knees facing up, and feet flat on the floor.
- Bring one knee to the chest while keeping the other in its original place and the lower back pressed on the floor.
- Hold onto this position for thirty seconds or more if possible.
- Then, slowly release this knee and repeat the exercise with the other knee. Aim for two to three repetitions on each side.
To stretch your hamstrings (back thigh muscles);
- Stand upright and place one foot on a stool, chair, or step of a stair at or below your hip level.
- Extend the leg straight and flex the ankle (to 90° angle) so that your toes point up.
- Bend your hip and lean slightly onto your leg. However, keep your back straight to involve hamstrings.
- Hold onto this position for thirty seconds or more if possible. Repeat the exercise with the other leg and aim for two to three repetitions with each leg.
Lower Trunk Rotation Exercise
For lower trunk rotation;
- Lie on your back with bent legs, knees facing upward, and feet flat on the floor.
- Bring your knees together and rotate them to one side as far as possible while keeping your shoulder pressed on the floor.
- Hold onto this position for three to five seconds while you feel a gentle stretching in your hip and lower back of the opposite side.
- Contract your abdominal muscles and return to the normal position. Then rotate your knees and lower trunk to the opposite side. Aim for five to ten such rotations for each side.
Deep Gluteal Stretching
To stretch your gluteal (buttock) muscles;
- Lie on your back with bent legs on the floor and a pillow under your head.
- Raise the ankle of one leg and place it on the knee of the other.
- Use both hands to make a lace behind the thigh of the uncrossed leg and pull it toward you.
- Hold onto this position for thirty seconds and then repeat with the other leg. Aim for two to three repetitions with each thigh.
Pelvic Tilting Exercise
To perform this exercise;
- Lie on your back with bent legs about on the floor and the arms by the side.
- Tighten your stomach muscles, press your back on the floor, and tilt your pelvis and hips slightly up.
- Hold onto this position for a few seconds and aim for ten or more such repetitions.
Opposite Arm And Leg Stretching
For this exercise;
- Position yourself on your hands and knees on the floor.
- Keep your back straight by contracting abdominal muscles.
- Extend one leg straight behind you and raise it upward to the level of the back.
- Hold onto this position for five seconds and aim for about ten repetitions with each leg.
- When you can tolerate ten leg exercises, add an arm of the opposite side with each leg.
- Raise your arm and straighten it outward at the level of the back.
- Hold this opposite arm and leg stretch for five seconds, and then perform the exercise with the opposite arm and leg. Aim for ten or more repetitions.
Glute Bridge Stretch
To perform glute bridges exercise;
- Lie on your back with bent legs, shoulder on the side, and your feet flat and about shoulder-width apart on the floor.
- Push through the heels while your shoulders are pressed on the floor to lift your hips, thighs, and lower back. Your body should form a straight line from the knees through the hips to the shoulder.
- Hold onto this position for several seconds, and then gently lower your hips. Aim for ten or more repetitions with multiple sessions.
Exercise with great care and if you feel any pain, stop the exercise. You don’t need to perform all these exercises for your sciatica. Just find the ones that provide relief and stick to them.
2021 Sciatica Update: Simple 30-second morning ritual eliminates sciatica and back pain
According to a top Philadelphia doctor, the #1 cause of nagging low back pain ISN’T your posture, injuries, or even genetics. It’s actually a neglected muscle buried deep near your pelvis.
When THIS muscle gets tight, it crushes the sensitive nerves in your spine — leading to stabbing low back pain, sciatica, and shooting aches down your leg. Not good…
Fortunately, there’s a gentle 30-second morning ritual you can do right now. It targets this muscle directly to relieve your lower back pain — NO drugs, injections, or expensive therapies required. This short video reveals how to do it: