Stretching – How To Do It To Recover From Sciatic Pain

People with sciatic nerve pain usually assume they’ve sustained a leg injury because the discomfort typically appears in the buttocks and below the knee. In reality, the pain they experience is a lower back issue that originates in the sciatic nerve.

Although sciatica pain treatment depends on the symptoms’ severity and the root cause of the problem, specific stretches and exercises for sciatica can significantly ease discomfort.

A Closer Look At The Sciatic Nerve

What Is The Sciatic Nerve?

The human body has two of the longest and largest nerves in the body, called the sciatic nerve. Each nerve starts in the lower back, runs behind the knee, and splits into the nerves that continue down into the feet and toes.

Moreover, the sciatic nerve provides most of the motor and sensory functions in the lower limbs. A healthy sciatic nerve makes walking, running, climbing and standing possible. In addition, it allows you to feel sensations in your legs.

What Is Sciatica?

Sciatica is nerve pain that results from an injury or irritation to the sciatic nerve. Someone with sciatica experiences mild to severe pain anywhere from the lower back, hips, buttocks, or legs.

Besides causing muscle weakness and numbness in the leg and foot, this condition also leads to an uncomfortable pins-and-needles sensation in the lower limbs. Although sciatica typically affects only one leg at a time, it can also develop in both legs.

Furthermore, sciatic nerve pain isn’t something anyone can ignore. When at its worst, the discomfort can be so debilitating that someone who has this condition wouldn’t want to get off the couch. Unfortunately, sciatica is a complaint that affects around 40% of the U.S. population.

How an individual describes their sciatica pain largely depends on the cause of the problem. While some may experience sharp, shooting, or jolts of pain, others feel electric, burning, or stabbing pain.

They may have constant or intermittent pain or pain that worsens after twisting their upper body or sitting or standing for long periods. Any sudden or forced body movement, such as a cough or a sneeze, can also exacerbate the pain and discomfort.

Can Exercise And Stretching Relieve Sciatic Nerve Pain?

Since physical issues in soft tissues such as the muscles, tendons, and ligaments usually trigger sciatica discomfort, health experts recommend exercise and stretching for pain relief. However, not all exercises are advisable for people with pre-existing injuries and other health conditions.


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    For this reason, patients should see a physician or physical therapist before beginning any exercise plan. These medical professionals may customize the exercises to the patient’s health history and current condition to ensure safety.

    If you were diagnosed with sciatica, your doctor might prescribe specific movements to relieve pressure on your sciatic nerve. As you perform these exercises, you’ll subdue spasms, strengthen your core, improve your posture, stretch your muscles, and relax your lower back.

    What Is The Commonly-Recommended Stretching Exercises for Sciatica Pain Relief?

    Lower Trunk Rotations

    This movement helps increase flexibility in the lower back and hips to improve spine mobility and rotation.

    • Assume the hook lying position by lying on your back with knees bent upright and both feet flat on the floor.
    • Rotate both knees to one side while keeping them together and hold for around three to five seconds. This movement allows you to gently stretch the opposite side of your lower back and hip area.
    • Contract your abdominal muscles while rotating your knees to the opposite side. Hold for three to five seconds.
    • You may repeat this movement up to ten times on each side.


    Knee-to-chest movement helps alleviate lower back pain by minimizing nerve compression in the lower back.

    • Begin by lying flat on your back, whether on a mat or the floor.
    • Starting with either your left or right knee, use your hands to slowly bring your bent knee toward your chest while keeping your head flat on the floor to avoid causing injury to your neck.
    • Hold it for around ten seconds. This position allows you to stretch your hamstrings and lower back.
    • Repeat this movement with your opposite knee up to three to five times and hold this position for ten seconds each time.
    • Next, lie flat on your back before slowly bringing both knees to your chest while wrapping your arms around them.
    • You should experience a gentle stretch on your lower back as you hold this position for 30 seconds.
    • Release your legs and slowly bring them back to the floor.
    • Repeat this movement up to three times.

    Scissor Hamstring Stretch

    This standing stretch helps loosen your hamstring muscles and relieve the pressure on your pelvis while reducing stress on your lower back.

    • Start by standing with your right foot in front of your left, around three feet apart.
    • Next, face your shoulders and hips forward while ensuring that your right hip isn’t more forward than your left hip. You may place your hands on your hips or place one hand on a chair to maintain your balance.
    • Fold your torso over your front leg by bending forward at the waist. Keep your back straight so that most of your body weight is over your front leg.
    • Hold this position for five to ten seconds and repeat this movement with the other leg up to three times.

    Learn More Stretches And Exercises For Sciatica Pain Relief

    Stretching is the best exercise for sciatica pain. Experience the benefits of stretching today.

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    Stretching – How To Do It To Recover From Sciatic Pain — Bike Hacks