Relieve Sciatica Pain With These 6 Simple Home Exercises

exercise, sciatica pain relief exercises

It can be daunting and debilitating to experience frequent bouts of sciatica pain. The pain can also worsen if you sit for an extended period due to work or a long commute. Thankfully, you have plenty of options to cope with sciatica, including doing simple exercises. These sciatica pain relief exercises don't require any special equipment or skills! So what else could you ask for? Read on to learn the best ways to stretch when you live with a debilitating condition like sciatica.


Can Simple Exercises Help With Sciatica?

Studies note that maintaining a physically active life is key to dampening the effects of sciatica or low back pain. After all, stretching your body regularly helps alleviate the pressure on the compressed or irritated sciatic nerve. The only trick is to plan your activities carefully to avoid additional injuries or physical overexertion – two factors that can significantly aggravate your situation. To help you jumpstart your planning efforts, here are examples of sciatica pain relief exercises that work wonders for patients:

#1. Seated hamstring stretch

Studies note that hamstring stretches improve the range of motion of the hips and legs. Hence, it would help to include one or two variations of the hamstring stretching exercise in your physical routine. One example of variation you can consist of is the seated hamstring stretch. Here's how you can do it:

  • To stretch the hamstrings, sit on the floor with your legs straight out in front of you.
  • Cross your left leg over the right.
  •  Place your left foot on your right thigh and lean forward as far as possible without putting pressure on it.
  • Reach toward the floor with your two hands and, if possible, touch just beyond where the edge of the sofa would be if you sat cross-legged.
  • Hold this position for at least 30 seconds before moving on to another stretch.

#2. Single Knee to Chest

Knee-to-chest stretches help loosen tight muscles around the hips and legs, allowing you to experience significant relief from your throbbing sciatica pain. Here are the key steps you need to do:

  •  Begin by laying on your back with your knees bent, feet flat on the floor, and arms resting at the sides.
  • Slowly bring your knee toward your chest and hold for a few seconds.
  • Move that same leg back toward the other side of your body until it reaches its original starting position.
  • Repeat with both legs if possible (or do them separately if not).

#3. Supine Piriformis Stretch

The piriformis muscle runs from the spinal column to the thigh bone. When inflamed, it can put pressure on nearby tissues and cause significant pain. Stretching it regularly will help release the tension and combat the effects of chronic health complaints like sciatica.

  • Lie flat your back and bend your knees, keeping your feet relaxed.
  • Put your hands behind your head and gently lift your head and shoulders off the floor.
  • Keep your legs straight and flexed throughout this exercise to avoid putting pressure on your lower back muscles, joints, and bones.
  • Hold this position for as little as 30 seconds before relaxing completely again.

exercises, sciatica pain relief exercises






#4. Cobra Pose

Cobra pose is a yoga pose that stretches and strengthens your back, shoulders, and chest. The name of this exercise came from its similarity to cobra's hoods: they're arched up like snakes' heads when they are ready to attack their prey. Yogis often refer to the cobra pose as bhujangasana (Sanskrit for "snake").

  •  You start by laying on your belly with your arms relaxed and legs extended behind so that only your soles touch the floor.
  • Raise one leg until it reaches a perpendicular (straight) position with toes pointing outward at approximately 45 degrees from the body's centerline.
  • Simultaneously lift the other leg off the ground till hips are level with knees bent 90 degrees but still perpendicular to the floor
  • Hold for 30 seconds, then release slowly by lowering both legs simultaneously without bending knees first.

#5. Cat Cow pose

The cat cow pose is a popular yoga pose that helps you stretch out your hip flexors and quadriceps, which can help alleviate sciatica pain. To do it correctly, follow the instructions below:

  • Lie on your back with both your knees bent, then place one foot flat on the floor.
  • Extend both arms on your head with palms facing toward each other (as if you were doing push-ups).
  • Ensure the top of your hands stays at the same level, so they're not touching anything but each other.
  • Inhale deeply through both nostrils, and lift off the ground using only one hand until only one knee remains bent over.

#6. Child's Pose

Balasana or the child's pose works well in relieving stress and anxiety. It also aids in flexing the spine to alleviate pressure on the sciatic nerve. Follow the steps to perform this yoga pose correctly:

  • Lie on your back with only one knee bent and the other leg extended alongside you.
  • Cross your arms over your chest.
  • Place you arms on either side of your face with your palms facing up or down.
  • Inhale and lift, drawing in through the crown of your head as you exhale.
  • Hold for 2-3 breaths before returning to the center position on all fours, with hands flat or cupping chin between them.
  • Repeat for three sets before moving onto another pose or activity of interest!


Complement Your Sciatica Pain Relief Exercises With Upper Cervical Care

We hope you found this article's sciatica pain relief exercises helpful. If you have been experiencing sciatica pain for a long time, you might want to complement your newfound activeness with upper cervical chiropractic care. This care method has shown to be quite effective in managing and addressing sciatica pain naturally and holistically.

We suggest browsing the  UCA Doctors Directories to find a local practice and determine if you have misaligned C1 and C2 vertebral bones.


Find An Upper Cervical Doctor in Your Areato schedule a consultation today.

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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.