The 5 Best Exercises for Sciatic Nerve Pain

The 5 Best Exercises for Sciatic Nerve Pain

Sciatica is a type of nerve pain that affects over 3 million Americans every year. It is a term for pain that radiates from the lower back. It can be caused by compression of nerve roots in the spine or just general wear-and-tear on your body over time. Sciatica often comes with intense discomfort in the hips, buttock, thighs, and leg. Other common symptoms may also include numbness, tingling, or loss of feeling to parts of the buttocks or legs.


So, what can you do if you are currently experiencing any of these symptoms related to sciatic nerve pain?

A Beginner’s Exercise Routine for Sciatica Relief

If you are struggling with sciatic nerve pain, try these exercises that you can do at home to relieve some of these symptoms.

Standing Hamstring Stretch

The Hamstring Stretch can help with sciatica-induced hamstring pain and stiffness.


  • Place your right foot on a raised surface that is at or below your hip level. This may be a chair, ottoman, or the top of a staircase. Straighten your toes and leg. Maintain a slight bend in your knee if it tends to overextend.
  • Bend your body forward toward your foot. Don’t push so far that it causes discomfort. The farther you go, the more intense the stretch becomes.
  • Release your raised leg’s hip downward rather than lifting it up. If you need assistance lowering your hip, wrap a yoga strap or a long exercise band around your right thigh and under your left foot.
  • Hold for about 30 seconds. Repeat on the other side.

Basic Seated Stretch

To begin, sit down on a chair and cross your leg that is in pain over the knee of your other leg. Then follow these  steps:


  • Try to keep your spine straight and bend forward with your chest. Keep bending over a little farther if it’s not hurting. If you feel any discomfort, stop.
  • Keep this position for 30 seconds. Repeat the exercise on the other side.

Knee to Chest

This easy exercise is excellent for beginners. To perform, simply follow these steps:


  • Lie down on your back with your feet flat on the floor and legs bent, so the knees are pointing up.
  • Bring one knee to the chest, with the other foot down on the floor.
  • Keep the knee pressed against the chest for at least 30 seconds.
  • Repeat exercise with your other leg.

Child's Pose

This popular yoga pose can be beneficial for relieving pain and discomfort related to sciatica. A basic Child’s Pose position involves the following steps:


  • Begin in a kneeling posture, lowering the posterior portion of the buttock onto the heels.
  • Place your legs as far apart as your hips and lay your torso down between your thighs.
  • Extend the arms out to the side in a relaxed position on the floor in front of the head.
  • Close your eyes if you like. Begin by taking a few deep breaths into the position. The buttocks should not be forced onto the heels; instead, allow them to soften in place to provide a relaxing stretch.


Hold the position for about 30 seconds before gently releasing it.

Pelvic Tilts

This routine targets the lower back, glutes, and lower abdominal muscles by increasing their strength.

  • Lay on your back with the legs bent and the arms resting at the sides.
  • Tighten your stomach muscles and push yourself back onto the floor.
  • Tilt the hips and pelvis up slightly, keeping the posture steady with your focus on your breath for a few seconds.
  • Release the position slowly.


Start with 10 repetitions, and increase this amount gradually as you become more experienced.

Will Exercises Really Help With Sciatica?

Most healthcare professionals see exercise and physical therapy as the most effective form of non-invasive treatment for sciatica pain. Because sciatica discomfort may improve with training rather than rest, these exercises can help you get rid of your pain if performed properly and consistently. Furthermore, continuing the exercises after the discomfort has stopped might aid in preventing it from returning.


Don’t let sciatica pain stop you from enjoying the things you like. Incorporate these exercises into your weekly routine, and start gaining control of your life again.