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. It happens when there’s a problem anywhere along this pathway. Common causes of sciatica can include:
Sciatic pain can also happen due to a condition called piriformis syndrome. Your piriformis muscle extends from your buttocks at the edge of your spine all the way to the top of your thigh. Sometimes this muscle can spasm and trap the sciatic nerve, which is located nearby. This can result in sciatic pain. Certified physical therapist Mindy Marantz says that sciatica pain can occur for a variety of reasons. “Identifying what doesn’t move is the first step toward solving the problem,” she explains. Often, the most problematic body parts are the lower back and hips. 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 9 exercises that do just that:
Share on PinterestIn the seated glute stretch, you sit cross-legged.
Share on PinterestIn the sitting spinal stretch, turn to your side to help relieve pressure on the sciatic nerve. 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.
Share on PinterestWhile stretching each leg in the basic seated stretch, remember to keep your back straight. 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:
Share on PinterestThe figure-4 stretch can help stretch the piriformis muscle. 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:
It’s important not to force this stretch. Instead, allow gravity to bring your legs closer to your body more naturally, achieving a deeper stretch. Share on PinterestThe knee to opposite shoulder stretch is done while lying flat on your back. This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.
Share on PinterestBegin this version of the pigeon pose by getting on your knees on the floor, facing down.
Share on PinterestTo do the standing hamstring stretch, begin by standing, and place your right foot on a higher surface, like a chair. This stretch can help ease pain and tightness in the hamstring caused by sciatica.
Share on PinterestYou can hold your hands on your hips for extra balance while in the standing piriformis stretch. This is another standing stretch that can help with sciatica pain. You can do this without support if you’re able, or you can stand against a wall and place your feet about 24 inches from the wall.
Share on PinterestBy bending down in the scissor hamstring stretch, you can reduce the pressure of the hamstring muscles on the sciatic nerve. 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.
Kovacs emphasizes that you shouldn’t assume that you’ll be as flexible as the exercises ideally call for. “Don’t think that because of what you see on YouTube or TV, you can get into these positions,” he says. “Most people who demonstrate the exercises have great flexibility and have been doing it for years. If you have any kind of pain, you should stop.” Corina Martinez, a physical therapist at Duke Sports Medicine Center and member of the American Medical Society for Sports Medicine, says that there’s no one-size-fits-all exercise for people who have sciatic nerve pain. She suggests adjusting the positions slightly, such as pulling your knees in more or less and noticing how they feel. “If one feels better, that is the treatment you want to pursue,” she advises. Martinez says that anyone experiencing even mild sciatic nerve pain for more than a month should see a doctor or physical therapist. They may find relief with an in-home exercise program tailored specifically to their pain.
Last medically reviewed on October 4, 2022 Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Oct 19, 2022 By David Heitz, Erica Cirino Copy Edited By Copy Editors Oct 4, 2022 Medically Reviewed By Amy Elizabeth Wolkin, PT, DPT, MBA |