<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=486317059766589&amp;ev=PageView&amp;noscript=1">
Skip to content

Stretches for Sciatica Pain Relief


Sciatica pain can occur from one of many different underlying conditions. Therefore, it is important to consult with your physician and healthcare team to find and treat the root of your sciatica pain.

Many times sciatica symptoms can be treated with non-narcotic options and without surgery. Beginning a stretching regimen that targets the lower back muscles and being active throughout the day can provide symptom relief. 


What Is Sciatica?

Sciatica, also known as lumbar radiculopathy, is pain that radiates along the path of the sciatic nerve, the largest nerve in the lower body. The sciatic nerve branches off the spinal cord in the low back into the buttocks and down the back of the legs. Therefore, pain from sciatica can be felt anywhere on the back of your lower body, even down to the foot. Sciatica usually affects only one side of the body. 

Our blog article Understanding Sciatica provides additional information about the causes and symptoms of sciatica.



sciatica stretches blog v1

Many stretches that ease sciatica pain target the lower back muscles. You can perform the stretches at home without any special equipment.

Knee-to-Chest Stretch

Step 1: Lie on your back

Step 2: Place your hand behind one knee and gently pull it towards your chest.

Step 3: A comfortable stretch should be felt in the lower back and buttock.

Step 4: Hold the stretch for 5 to 10 seconds, then slowly return to the starting position.

Step 5: Repeat the steps for the other leg.

Perform this stretch for 4-6 repetitions per leg.


Back Flexion Stretch

Step 1: Lie on your back.

Step 2: Gently pull your knees to the chest with both hands until a comfortable stretch is felt in the lower back.

Step 3: Slowly bring your head forward for a deeper stretch.

Step 4: Hold for 5 to 10 seconds, then return to the starting position.

Perform this stretch for 4-6 repetitions.


Piriformis Stretch

Step 1: Lie on your back with your legs straight.

Step 2: Bend one knee and lift your foot off the floor.

Step 3: Pull the knee across your body toward your opposite shoulder with your opposite hand.

Step 4: Hold for 30 seconds, then return your leg to the starting position.

Step 5: Repeat with the other leg.

Perform this stretch for 3 - 5 repetitions per leg.


Standing Hamstring Stretch

Step 1: Stand straight up and put one foot on a slightly higher surface, like a stair step.

Step 2: Straighten the leg on the raised surface and point the toes up. 

Step 3: Lean slightly forward while keeping your back straight.

Step 4: Hold for 20 to 30 seconds.

Step 5: Repeat with the other leg.

Perform this stretch for 3-5 repetitions per leg.


Pelvic Tilt Stretch

Step 1:  Lie on your back with your legs bent and arms by your side.

Step 2: Tighten your stomach muscles, press your back into the floor, and rock the hips and pelvis slightly upward.   

Step 3: Hold this position for 5 - 10 seconds while imagining making your belly button touch your backbone. 

Step 4: Release.

Perform this stretch for 5 - 10 repetitions.


Lying Deep Gluteal Stretch

Step 1: Lie on your back with your legs bent. Raise your right ankle, and rest it on your left knee. 

Step 2: Using both hands, lace your fingers behind your left thigh and gently pull it toward you, keeping your head and back on the floor.

Step 3: Hold for 20 to 30 seconds.

Step 4: Repeat with the other leg. 

Perform 3 - 5 repetitions with each leg.


Back Braces

A lumbar back brace can ease the pain of sciatica by unloading pressure on the lower back. Relieving pressure on the sciatic nerves with a back brace can be helpful when treating sciatica. Our blog article Choosing the Right Back Brace to Treat Sciatica is a great place to start learning.

The Elite Air Decompression LSO is a highly recommended lumbar back brace to treat sciatica symptoms. The Elite Air Decompression LSO was featured in our Product Highlight blog article.

New call-to-action

We're Here to Help

The team of experts at Elite Medical Supply is here to help identify the right back brace for your lower back pain condition and recovery. We offer a wide selection of braces from world-class manufacturers to help alleviate the pain and heal your sciatica symptoms. Take a look at our selection of back braces by clicking here.

When you're ready to order a brace or need assistance making a choice we're here to help. You can reach us at 866-712-0881, send us an email, or fill out a contact form.