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Learn how to do gentle exercises for different causes of sciatica, such as piriformis syndrome, herniated disc, spinal stenosis and degenerative disc disease. Watch videos demonstrating the exercises and get advice on safety and suitability.
- Overview
- What is the sciatic nerve?
- 1. Seated glute stretch
- 2. Sitting spinal stretch
- 3. Basic seated stretch
- 4. Figure 4 stretch
- 5. Knee to the opposite shoulder
- 6. Standing hamstring stretch
- 7. Standing piriformis stretch
- 8. Scissor hamstring stretch
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Sciatica pain begins in your lower back and moves down the legs. Some moves can help relieve the pain. These can include a seated glute stretch and a standing hamstring stretch.
Sciatic nerve pain can be so excruciating and debilitating that you don’t even want to get off the couch. You probably know more than one person with this condition, as it’s relatively common, with a lifetime incidence of 10-40 %.
The sciatic nerve begins at your lower back and then moves through your hips, buttocks, and down each of your legs. Sciatic pain will usually follow the path of the sciatic nerve in the affected leg. It happens when there’s a compression or irritation of a nerve anywhere along this pathway.
Common causes of sciatica can include:
•a ruptured disk
•narrowing of the spine canal (called spinal stenosis)
•injury
1.Sit on the floor or a chair with your legs out in front of you.
2.Bend your right leg, putting your right ankle on top of the left knee.
3.Lean forward and allow your upper body to reach toward your thigh.
4.Hold for 15-30 seconds. This stretches the glutes and lower back.
Sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve.
1.Sit on the ground with your legs extended straight out with your feet flexed upward.
2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee.
3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right.
You begin this stretch by sitting down on a chair and crossing your painful leg over the knee of your other leg. Then follow these steps:
•Bend forward with your chest and try to hold your spine straight. As long as it’s not painful, try to bend over a bit more. Stop if you feel any pain.
The figure-4 stretch can help you open your hips. There are multiple versions of this stretch, but for purpose of relieving sciatic nerve pain, you can follow the following directions:
1.Lie flat on your back and bend both your knees.
2.Cross your right foot over your left thigh, moving your legs up toward the torso.
3.Hold the position for a moment and then repeat on the other side
This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.
1.Lie on your back with your legs extended, and your feet flexed upward.
2.Bend your right leg and clasp your hands around the knee.
3.Gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain.
4.Push your knee, so your leg returns to its starting position.
5.Repeat for a total of 3 reps, then switch legs.
This stretch can help ease pain and tightness in the hamstring caused by sciatica.
1.Place your right foot at or below your hip level on an elevated surface. This could be a chair, ottoman, or step on a staircase. Flex your foot, so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it.
2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Don’t push so far that you feel pain.
3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot.
This is another standing stretch that can help with sciatica pain. You can do this without support if you’re able, but it can be hard to balance. Instead, you can also stand against a wall and place your feet about 24 inches from the wall.
•Put your painful leg over the knee of your other leg while standing. Bend your standing leg and try to make the number 4 with your hips lowered to the ground at a 45-degree angle.
•Bend your waist and swing your arms while holding your back straight. Stay in the position for 30-60 seconds.
•Switch legs and repeat.
The ischial tuberosity, also known as the sit or sitz bones, begins at the ischium, which is one of the parts that make up the pelvic girdle along with the ilium and the pubis.
The hamstring muscles attach to the ischial tuberosity via the sacrotuberous ligament (STL). When they are tight, hamstring muscles may mimic sciatica symptoms.
This stretch can help loosen those hamstring muscles, helping relieve their pressure on the sciatic nerve. It may help to do this exercise daily.
•Place your right foot about 3 feet behind your left foot.
•Pull your hips forward and push your shoulders back, but your right hip shouldn’t be farther forward than your left hip. A mirror may help make a judgment on this.
•Put your hands on your hips. You may use a chair for balance if you need it.
Learn how to do nine exercises that can help ease sciatic nerve pain by stretching the muscles and creating space in the spine. The web page explains the causes of sciatica, the benefits of each stretch, and how to perform them safely.
- 7 min
- Sciatic Nerve Floss. Caution: This Flossing technique can cause more pain in some people, so be sure to stop if you feel any increased pain and try some of the other exercises below.
- Cat & Cow (Use low range of motion) How it helps: The cat and cow is a great spine mobility exercise that can help decompress the low back.
- Lying Figure-4 Stretch (For Piriformis) How it helps: Sciatica pain can often be caused by what is called piriformis syndrome (Coming from tightness of piriformis muscle in the butt area).
- Half Cobra Pose. How it helps: The half cobra pose creates spinal extension helping push back disc material (that may be compressing on the nerve) back towards the center and reduce pain symptoms from sciatica.
- Knee to chest. This movement consists of the following: Lie on the back with the legs bent so the knees point upward and the feet are flat on the floor. Bring one knee to the chest, leaving the other foot resting on the floor.
- Glute bridges. People can perform glute bridges by following these steps: Lie on the back with the legs bent so that the knees point upward and the feet are flat on the floor about shoulder-width apart.
- Sitting Pigeon Pose. People who practice yoga may already be familiar with this movement: Sit on the floor and stretch the legs straight with the feet together.
- Sitting trunk stretch. People can also try the following to stretch their trunk: Sit on the ground and extend the legs straight out, flexing the toes upward.
On your hands and knees, start by arching the mid-back upwards towards the ceiling. Then reverse the position by rotating the pelvis and increasing the arch within the lower back. Repeat the exercise for 30 seconds. The goal is to do 3-5 sets.
Feb 9, 2023 · Try exercises for sciatica. It may not sound appealing while you're in pain, but gentle exercise can make you feel better a lot quicker. Specifically, strengthening exercises for your back and core muscles, and stretching exercises to improve the flexibility in your spine, will allow your sciatic nerve to heal.
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Jun 2, 2024 · Learn how to do gentle stretches and strengthening exercises for your lower back and legs to ease sciatica pain. Find out which moves to avoid and when to see a doctor.
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