Sciatica refers to pain that follows the path of the sciatic nerve, often running from the lower back into the buttock and down the leg. Gentle movement can help some people, although the best exercises depend on the cause of the sciatica.
1. Knee-to-chest stretch
This can help reduce tension in the lower back.
- Lie on your back with knees bent.
- Bring one knee toward your chest, holding behind the thigh or over the shin.
- Hold for 15–30 seconds.
- Repeat on the other side.
- Do 2–4 repetitions per leg.
2. Seated or lying piriformis stretch
If the piriformis muscle is contributing to irritation around the sciatic nerve, this stretch may help.
- Lie on your back with knees bent.
- Cross one ankle over the opposite knee.
- Gently pull the uncrossed thigh toward your chest until you feel a stretch in the buttock.
- Hold for 15–30 seconds.
- Repeat 2–4 times on each side.
3. Gentle nerve glide (“sciatic nerve flossing”)
This is intended to gently mobilize the nerve, not stretch it aggressively.
- Sit upright in a chair.
- Slowly straighten one knee while lifting your toes toward you.
- At the same time, look slightly upward.
- Return to the starting position.
- Perform 10 slow repetitions per side.
Visual examples
When to stop and seek medical advice
Stop the exercise and contact a healthcare professional if you develop:
- Significant worsening of pain
- New numbness or weakness
- Loss of bladder or bowel control
- Severe pain after injury
Important note
Not all sciatica responds to the same exercises. For example, some people improve with forward-bending stretches, while others do better with extension-based movements. If you tell me:
- Your age,
- Where the pain starts and travels,
- Whether sitting, standing, or walking makes it worse,
I can suggest which types of exercises are more commonly recommended for that pattern of symptoms.
