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Sciatica Stretches and Exercises

Relieve discomfort at home with safe, guided stretches and exercises.

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Person performing gentle sciatica stretches at home

Safe & Effective Stretches and Exercises

These gentle movements can help ease nerve pressure and improve mobility. Start slowly, breathe deeply, and stop immediately if you feel any increase in discomfort.

1. Figure-4 Stretch

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Cross one ankle over the opposite knee.
  3. Gently pull the uncrossed thigh toward your chest until you feel a stretch in the buttock/hip area.
  4. Hold for 20–30 seconds.
  5. Repeat 3 times per side.

2. Knee-to-Chest Stretch

  1. Lie on your back.
  2. Bring one knee toward your chest and hug it gently with both hands.
  3. Keep the other leg extended or bent as comfortable.
  4. Hold for 20–30 seconds.
  5. Switch sides.

3. Supine Hamstring Stretch

  1. Lie on your back.
  2. Lift one leg straight up and loop a towel or strap behind the foot.
  3. Gently pull the leg toward you until you feel a stretch along the back of the thigh.
  4. Hold for 20–30 seconds.
  5. Switch sides.

4. Seated Spinal Rotation Stretch

  1. Sit tall in a chair.
  2. Place one hand on the opposite knee and the other on the back of the chair.
  3. Gently twist your torso to one side.
  4. Hold for 15–20 seconds.
  5. Repeat on the other side.

5. Sciatic Nerve Glide (“Nerve Flossing”)

  1. Sit upright on the edge of a chair with good posture. Both feet should be flat on the ground.
  2. Slowly extend one leg straight out in front of you while pointing your toes towards you, and looking up towards the ceiling.
  3. Slowly bend your knee back to the ground starting position while simultaneously lowering your chin into your chest.
  4. Perform 8–10 slow repetitions per side.

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