10 Stretches for Sciatica Pain

Sciatic nerve pain, or sciatica, 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), or injury.

Dr. Mark Kovacs, a certified strength and conditioning specialist, adds that the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.”

Here are 10 exercises that do that, and more:

00:00 - Intro
01:04 - Seated glute stretch
01:58 - Double knee to chest stretch
02:25 - Knee to opposite shoulder
02:55 - Reclined spinal twist
03:34 - Seated figure 4 stretch
04:14 Reclined figure 4 stretch
05:03 - Pigeon pose
06:05 - Standing hamstring stretch
06:33 - Scissor hamstring stretch
07:12 - Baby cobra

Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.

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[canseeu]

I've had right side sciatic pain for approximately eight years now, every single day is painful I've had steroid injections, pain management injections physical therapy that did absolutely nothing… This pain has severely limited my normal life from simple things like driving to sitting on an airplane trying to go on vacation even standing literally feels like someone has put an extremely tight tourniquet on my leg while simultaneously stabbing me with ice picks in my lower back all the way down to my foot… I've tried gabapentin, Flexeril and various other prescription medication's and nothing helped. I came across this video and I took my time and I did these exercises while it did not cure me, it actually got me emotional when I stood up afterwards and the pain went from 100% down to about First time in years that my leg feels somewhat normal. It does feel better and I will continue to use these stretches… Thank you for sharing this.

[wolfie]

I have to mention that the crossing and pulling of one leg over the other years ago is what GAVE me sciatica when I went to a physical therapist. She never told me how firmly to stretch and I was stretching very hard. The next day my back felt electrified and I was taken away by paramedics because I suddenly as knocked to the floor. The electrical feeling stayed with me for at least a few months. I couldn’t even lower myself into a bathtub without a sad struggle. It was a slow journey back. I want to say please do these stretches gently and not forcefully as I did. A little at a time.

[QuarantinedQuartet]

I’ve been dealing with sciatica pain for 8 months now and since stating these my pain has substantially dropped. Thanks so much for this video!!!

[Dashriprock]

I've been doing some of these stretches for about 6 to 8 years and they've helped tremendously, but lately my sciatic pain has been much more stubborn. I found new stretches in this video and I'm hoping that they'll do the trick. The narrator does a nice job of explaining and going through these. Good video!!

[love_wins_]

I have been off work with severe sciatica pain in my right leg for 2 days. I see a Dr in an hour. I have had to use a walker in my home unable to put any weight on my leg. I gently did some of these stretches and felt instant relief. Still seeing the Dr to get this approved. Thank you so much. ❤

[jasonseifried]

I’m so tired of living in pain from my sciatica nerve pain and I also have pain in my neck that is so bad that it causes ungodly migraines. But watching your videos help me so much. You’re making a difference. And I also recommend Dr. Adam Fields he has saved me from so many migraines because I can feel them starting and I do his stretches it helps. So thank you so much and also to everyone that helps us on YouTube. Glory to God

[djmikesea]

thank you so much for taking the time to make this video, i have alot of pain on my right leg from the top of my butt down thru my calf, and had to wait about 2 weeks to get into psychical therapy, the pain was intense, and when my local pharmacy ran out of pain pills and i couldnt get any, these stretches helped alot to lower the intensity of the pain. and gave me some relief. many many thanks !

[torgitron]

I work doing heavy labor lifting for 10 to 12 hours a day, I see a chiropractor often. I used this video yesterday and actually fell asleep in bed that night without the pain in the spot that it normally is in. Thanks!

[michaelbeykirch]

An Anatomy Lesson -- Or How I Discovered I Had Sciatic Nerve

Probable Cause:
11-mile day hike
25-pound pack
66-year-old muscles

Symptoms for 3 Weeks:
Pain from left buttock to knee
Felt like a golf-ball-sized knot in buttock
Sitting hurt, sitting with a wallet in my back pocket hurt more
Pain woke me up at night and kept me from sleeping. No position or ointment helped.

My Remedy--This Video:
I found instant relief after working through the stretches while watching this video once, with residual pain afterwards.
I found permanent relief after three sessions, that is, after three days.
I now do this sequence daily because, even though the pain has vanished, my muscles continuously grow stiff.

I understand my testimonial helps little. We're all built differently, and we experience pain for different reasons. Gauging from what the presenter says in this video, for example, I bet I'm not suffering from lower back complications. Therefore, I'm unable to say how the video will work for others. I can just say that it helped me—A LOT.

Thanks!

[abidingdude]

This stretching routine is a GOD SEND...

Very helpful for my sciatic nerve pain - thanks for the excellent demonstration of appropriate stretches.

[paulfitzpatrick]

Attractive lady 👩. Great sciatic nerve stretches too. Had left leg full sciatic nerve pain for 25 years sporadically due to professional driving. Most helpful to have YT videos practitioners show you how to self medicate. Many thanks 😊

[jimmylopez]

This helped so much. I was able to use the seated stretch at work. Thank you!

[ThiagoSouzaCoelho]

This video deserves way more likes and views than it currently has! Thanks so much for it!

[berniv-l]

Been suffering for years, these stretches are helping me thank you!🙏

[ohdanggmelissa]

Thank you so much for this video. I did it for the first time tonight, I’ve been struggling for a week so far with right sided sciatica pain. I see others having been struggling longer and it breaks my heart knowing just how much pain I’ve been in. I’m a nurse and know I used bad body mechanics for years in the beginning of my career and now have a 1yr old nephew that I believe I’ve also been doing bad body mechanics lifting. I will be much more vigilant and just hoping I’m making these corrections in time 😫

[lynlangalosema]

I Am suffering sciatica pain
And thank you for teaching how to strich my nerve.from phillippines

[tinaencinas]

Thank you I plan on doing these every day. I just started a beginner yoga class online so I will incorporate these stretches to help with my left-side sciatic pain. Have a wonderful day.

[michaelwright]

Gret exercises for Sciatica and back pain. I played football in college and an now in my 60's. So I got..lots of Arthritis. But I have a set of 14 back exercises I do 3 to 4 time weekly. They help keep pain at a bare minimum. But you must do these exercises regularly. Afterwards, I hit my cold-water immersion tub out back for even more relief after walking of course. These are not hard at all. Thanks!

[sampadamane]

this is a best video on sciatica pain ....thank you soooo much for this relief ❤