Some Helpful Stretches to Ease Sciatic Pain

Up to 40% of people in the USA will suffer from sciatica at some point in their lives.  The root causes of this painful condition are many, but that’s not what we’re here to talk about.  We’re here to offer those of you reading some helpful stretches to ease sciatic pain.

Often, people will feel that the pain prevents them from doing anything to ease it, physically.  But nothing could be further from the truth.  Gentle stretching, when consistently practiced, is an ideal way to help yourself by managing sciatic pain.

In the case of sciatic pain, it’s the lower body that requires attention.  Your hips and back, when supported by stretching, will work more efficiently thus relieving the pain you’re experiencing.

If you’ve been suffering from sciatica intermittently over a long period of time, we strongly recommend that you seek medical advice.  In the meantime, here are some stretches derived from classical Yoga poses.

Gluteal & Lower Back Muscles

Your gluteus muscles need special attention in the case of sciatica, as much of the pain will center there.  In a sitting position, with your legs straight in front of you, bend one leg at the knee and rest your ankle on the opposite knee.  Lean forward as far as you’re able, taking the foot of the extended leg in your hands.  Hold for 15.  Repeat on the other side.

Piriformis & Gluteus Maximus

The piriformis muscle is located in the lower back, in the gluteal region.  Lying on your back with your legs extended and both feet flexed, bend one knee.  Supporting it with your hands, guide your knee across your body.  Don’t force the movement.  You can only do what you can.  Once you’ve arrived at a point which is comfortable for you, hold for 30.  Repeat on the opposite side.

Lumbar Spine

Sciatica is often triggered by dysfunction in the vertebrae.  In a sitting position, with both legs extended in front of you and your feet flexed, bend one knee.  Place your foot flat on the outside of your opposite knee.  Gently place the arm opposite the bent knee outside it and twist your body as far as you’re comfortably able, remembering not to force the stretch.  Hold for 30.  Do this 3 times and then, repeat on the other side.


Sciatic pain often manifests in the back of the legs, as this is the location of the sciatic nerve.  Lying on your back, with your legs extended and your feet flexed, lace your fingers behind one leg.  Gently guide the leg up as far as you’re able.   Slide your laced fingers down to mid-calf and gently pull toward you.  Hold for 20.  Repeat on the opposite side.

These helpful stretches to ease sciatic pain cover the most common areas in which sciatic pain presents.  You’ll find that practicing them every day will help you manage pain.  You’ll also find that you’re able to hold the stretches longer and more effectively, the more you do them.

Contact Advanced Spine, for further support and information.