10 Best Exercises To Relieve Sciatica Pain

Exercises To Relieve Sciatica Pain

Sciatica pain can be a debilitating problem. In the more severe cases. It might feel like you don’t even want to get off the couch.

Sciatica pain starts in the upper portion of our leg and moves up to our lower spine. It manifests itself as numbness, pain, or a burning sensation. Some describe it as if someone is putting a knife through your body.

The sciatica nerve might get caught in the spine canal, or it can be the result of an injury or a slipped disk. But is there any solutions for sciatica pain?

The good news is that with conservative treatment, we can minimize the symptoms greatly within a few weeks.

Here are the best exercises to relieve sciatica pain.

10 Best Exercises To Relieve Sciatica Pain

Here’s a list of the 10 best exercises to relieve the pain greatly. Other conservative exercises can help, such as yoga, swimming or walking. Try these exercises and see if there’s a difference.

10 Best Exercises To Relieve Sciatica Pain

1. Knee To Chest

When you experience sciatica pain, stretching is key. One of the key exercises to help you relieve the sciatica pain is the knee to chest stretch. It helps you stretch the sciatica nerve and set it free.

This exercise is simple. To start, lie on your back and place a cushion under your head. Then, bend your knees, and grab one leg with both of your arms.

Bring the leg to your chest, and hold it for a few seconds. Switch the legs after 20 seconds. Remember to breathe.

2. Sitting Spinal Stretch

The next exercise is done sitting down. Start with your legs and torso straight. Then, bend one of your legs, and place the foot on the opposite side of the other leg.

Bring your opposite elbow to the opposite kneel. your other hand should go behind your body. Twist your torso away from the leg.

Hold in that position for a few seconds. Observe your breath, and switch sides. This exercise will help your lower back greatly.

3. Lower Back Extensions

In yoga, this exercise is known as the cobra pose. You’ll find that it can relieve your lower back pain, as it’s a stretch that will stretch the sciatica nerve.

To do it, you’ll have to start by lying on your belly.

Lie on your belly. Bring your arms next to your body. Then, start raising your upper body by supporting yourself with the arms.

Keep your upper body straight and your gaze upwards. As you reach the top, take a deep breath in, and exhale. Then, you can do several repetitions after this one for better effects.

4. Reclining Pigeon Pose

The next exercise can stretch your hips, lower back, and your hamstring. You’ll find that these areas are crucial for sciatica pain. It will stretch the nerve effectively, lowering the pain.

Here’s how to do it. Lie on your back, and bring one leg towards your chest. Then, grab your leg with both of your arms, and bring it further towards your chest.

As you hold the leg, bring your other leg to a 90-degree angle. Cross the leg you’re holding over the leg you’ve just reclined. Hold on that position for a few seconds, and switch sides.

5. Sitting Pigeon Pose

Similarly to the last exercise, this exercise will open up your hips. In its essence, it’s a fairly similar exercise, but you’ll be doing it sitting up.

While you’re sitting, keep your legs straight. Support your upper body by planting your hands to the side.

Then, bend one of the legs and grab it with your arms. Put the leg over the other leg, which should be stretched.

Place your ankle on the knee of the opposite leg, and rest there for a couple of seconds.

You can also do it by sitting on a chair.

6. Standing Hamstring Stretch

The next exercise is done standing up. It’ll stretch your hamstring and open up your hips. But most importantly, it will relieve your sciatica nerve to release the sciatica pain.

As you’re standing up, place one of your legs onto an obstacle. Ideally, the leg should be at the height of your knee.

Put the leg down, and stretch your body over the leg. Grab your toes with your fingers if you can. This exercise is a powerful stretch, but it can be incredibly beneficial.

Hold in the stretched position for a few moments before switching. If you can’t stretch over your leg, just keep it straight.

7. Foam Roller Stretches

This exercise can be done with a foam roller. If you have one, you can use it to relieve your back and leg pain massively.

Place your foam roller under your lower back. Then, with your legs strongly planted, start moving the body so that the foam roller moves up and down your spine.

The roller foam will decrease the stress on your sciatica and will relieve the pain.

8. Modified Pigeon Stretch

If you can’t do the pigeon stretch, you can do this modified version of the pigeon stretch that will be slightly easier on your back. But it will still provide an excellent hip-opening stretch.

While sitting down, put one leg in front of you, and bring your back leg as back as you possibly can. You can even hold it with your hand for an additional stretch. Hold there for a few seconds, and switch.

9. Opposite Arm and Leg Extension

This exercise can be difficult for some, but it’s an excellent stretching movement for your lower back. It’s also a strengthening movement that is often present with yoga.

You’ll do it by starting on all fours. Then, stretch your right leg out as much as you can. At the same time, stretch your left arm, and keep your back straight. Keep in that position for a few seconds, and switch sides.

10. Lower Trunk Rotations

The last exercise that can help relieve your sciatica pain is the lower trunk rotations. It’s a fairly simple exercise that can have a great effect on your lower back.

Start by lying down on the ground. Bend both of your legs, and keep your arms behind your head or out the side. Then, twist your body by putting both of your legs to the side. Switch sides, and you’ll see benefits quickly.


Did you like the list? Share the article if you did, and help you and your friends with sciatica pain. Are you suffering from sciatica pain?

Let us know what you think of the exercises in the comments, and if you find the exercises helpful.

Relieving the pain will take you a lot of effort. These simple but effective stretches can be incredibly helpful relief for your sciatica pain.

The crucial part of the stretches is that you relieve the pressure from the sciatic nerve. It might take a few weeks to see the results.

Some people will feel instant relief, though. Hopefully, you’ll feel the difference in a matter of weeks, if not days.

10 Best Exercises To Relieve Sciatica Pain

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