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Which are the best exercises for sciatica?

Explore a curated selection of effective workouts designed to alleviate pain and discomfort associated with sciatic nerve issues.

  • 01 Dec 2023
  • 3 min read

Dealing with the throbbing discomfort of sciatica can feel like a constant battle. But there is a silver lining — targeted exercises can play a significant role in alleviating sciatica pain. Sciatica is pain along the sciatic nerve, a pathway from the lower back to the feet. It arises from nerve compression, causing sharp pain down the leg. In this article, we will see five effective exercises for sciatica that can bring you relief during those painful moments.


Best exercises for sciatica

So let’s look at the best exercises for sciatica pain:

  • Knee to chest stretch
  • Child's pose
  • Piriformis stretch
  • Cat-cow stretch
  • Standing hamstring stretch 


1. Knee to chest stretch

The knee-to-chest stretch can provide soothing relief for sciatica. Begin by lying on your back, then gently bring one knee near your chest while keeping the other leg straight. Hold this position for 20 to 30 seconds, feeling a stretch in your lower back and buttocks. Alternate legs and repeat a few times. 

This stretch helps elongate the muscles of the lower back and buttocks, releasing tension and pressure on the sciatic nerve. Regularly practising this exercise can promote flexibility in the lower back, reducing the strain on the sciatic nerve and potentially minimising sciatica discomfort.

2. Child’s pose

The child’s pose is known for its ability to relax and gently stretch the muscles of the lower back, hips and spine. Start on your hands and knees, then sit back on your heel while stretching your arms forward. Feel the stretch along your spine and buttocks. Hold for 20-30 seconds and repeat a few times. 

While doing a child’s pose, you create space in the lower back region. This elongation can help alleviate compression on the sciatic nerve and reduce radiating pain. This yoga-inspired pose can help release lower back tension and promote relaxation. 

3. Piriformis stretch 

This stretch is a critical player in alleviating sciatica pain by directly targeting the piriformis muscles (present in the deep gluteal muscles). While lying on your back, cross one ankle over the opposite knee, then gently pull the lower knee towards your chest. You will feel a stretch in the buttocks and outer hips. Hold for 20-30 seconds and switch sides.

The piriformis muscles run near the sciatic nerve and you may experience  irritation and discomfort when they tighten. Stretching these muscles can help release the pressure on the sciatic nerve, providing relief from radiating pain.  

4. Cat-cow stretch

The cat-cow stretch focuses on the flexibility and mobility of the spine and is one of the most effective stretches for sciatica. This movement can indirectly promote healthy spine alignment and reduce tension in the lower back. Begin on your hands and knees, then arch your back upwards like a cat, and lower it while lifting your head like a cow. 

The arching and rounding of the back during the stretch can gently massage the muscles along the spine, potentially reducing pressure on the static nerve. Over time, improved spinal mobility can contribute to the reduction in sciatica discomfort.

5. Standing hamstring stretch

Tight hamstrings can lead to sciatica pain by pulling on the pelvis and affecting lower back alignment. The standing hamstring stretch targets these muscles, promotes flexibility and reduces tension. 

For a hamstring stretch, stand straight and place one foot on a slightly elevated surface like a step. Keep your leg straight and lean forward from your hips until you feel a stretch in the back of your leg. Hold for 20 -30 seconds and switch legs. This is the best exercise for sciatica that targets the hamstring and alleviates pressure on the sciatic nerve.


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It is important to approach these exercises for sciatica pain with caution and always listen to your body. Start gently and gradually increase the intensity of the stretches over time. While these exercises can provide relief, remember that individual responses may vary. If your pain persists or worsens, you must consult a doctor for diagnosis and guidance. 

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