Best Exercises for Sciatica Pain

Sciatica, a sharp shooting pain that radiates down your leg, is caused by irritation or compression of the sciatic nerve, the largest nerve in your body. The nerve starts at your lower spine, runs through your buttocks  and extends all the way down the back of each leg. When it’s pinched or inflamed, the pain can feel sharp, burning, achy, or electric. The good news is that certain exercises and stretches for sciatica have been shown to provide sciatica pain relief by lessening the pressure on the sciatic nerve. To learn more, Bottom Line Health talked to Charles Berk, MD, a physician in New York.

See a physician first

Sciatic pain is a symptom of something else, so Dr. Berk stresses the importance of consulting with your health-care provider when you experience sciatic pain. Depending on the underlying condition, some movements could worsen your symptoms. Once you get the go ahead, here are some simple exercises to try.

90-90

90-90 is a gentle and effective stretch that is often used for core stabilization and pelvic alignment. The “90-90” refers to the angle of your hips and knees. The exercise is simple:

1. Lie on your back on the floor with your legs resting on a chair or couch. Make sure your thighs are perpendicular to your trunk.
2. Let your arms rest at your sides, palms up.
3. Keep your lower back flat to the floor and your hips neutral. Don’t let them tip forward or backward.
4. Breathe deeply and relax into the position for five to 10 minutes.

This exercise is not recommended for people with a herniated disc—a common cause of sciatic pain.

Pelvic Tilts

This exercise, when done correctly, helps to strengthen your lower back and

and abdominal muscles, which support and stabilize your spine.

1. Lie on your back on a firm but comfortable surface, such as a yoga mat.
2. Bend your knees so your feet are flat on the floor about hip-width apart. Keep you arms relaxed at your sides. In this position you should notice a small natural curve under your lower back.
3. Tighten your lower belly muscles by pulling your navel gently toward your spine. As you do this, flatten your lower back so it presses gently on the floor.
4. Hold for three to five seconds while breathing normally.
5. Slowly relax back to the position where you have a small curve under your back.
6. Repeat 10 to 15 times.

Knee-to-Chest Stretch

This exercise gently stretches your lower back and gluteal muscles. It’s designed to open the space around your sciatic nerve, which should help relieve some of the pressure causing pain.

1. Lie flat on your back like you did for the pelvic tilts.
2. Bend both knees so your feet are flat on the floor, about hip-width apart. Rest your arms comfortably at your side.
3. Slowly bring your right knee up to your chest. Use both hands to gently grasp either behind your thigh or on top of your shin. Don’t grab your knee itself. Keep your left foot on the floor, knee bent.
4. Gently bring your right knee closer to your chest until you feel a mild stretch in your lower back or buttocks. Keep your shoulders and head relaxed.
5. Hold for 20 seconds while breathing slowly and deeply.
6. Repeat with your other leg.
7. Ideally, you should do this exercise two to three times on each side, alternating legs. Don’t bounce or yank your leg. A smooth, controlled motion is recommended for the best results.

Piriformis stretch

Your piriformis muscle runs deep in the buttocks and can sometimes pinch the sciatic nerve.  This exercise can reduce sciatic nerve irritation and also improve your hip mobility.

1. Lie on your back on a comfortable, firm surface.
2. Bend both knees so your feet are flat on the floor, hip-width apart. Keep your arms relaxed at your sides. Your legs should form the shape of the number four.
3. Let your right knee fall gently outward.
4. Reach your hands around your left thigh and gently pull it toward your chest. You should feel a stretch deep in the right buttock. That’s the piriformis muscle stretching.
5. Hold the stretch for 20 to 30 seconds, keeping your head and shoulders relaxed on the floor.
6. Release slowly by gently lowering your left foot back to the ground. Then uncross your right leg.
7. Repeat with your other leg by crossing your left ankle over your right thigh and pulling your right thigh toward you.
8. Do 2 to 3 repetitions on each side, once or twice a day.

Cat-cow stretch

This stretch will help to gently mobilize your spine, relieve tension in your back and hips, and improve circulation around the sciatic nerve roots. It’s especially helpful for people with stiff lower backs or nerve irritation.

1. Get down on your hands and knees on a firm padded surface. Place your hands directly under your shoulders with your fingers spread wide for stability. Your knees should be directly under your hips. Keep them about hip-width apart. Keep your back flat and neutral. Think of your back as the top of a table, and your arms and legs as the table legs—square, solid, and evenly spaced.
2. Inhale deeply. Let your belly drop toward the floor. Arch your back gently and lift your tailbone up and chest forward. Your gaze should be slightly upward. You should feel a mild stretch in your lower back and abdomen.
3. Slowly exhale. Press your hands into the floor and round your spine upward toward the ceiling. Tuck you tailbone under and bring your chin toward your chest. You should feel a gentle release across your shoulder blades, mid-back and lower back.
4. Try doing 8 to 10 cycles once or twice a day.

Seated spinal twist

This exercise will increase flexibility in your spine, and gently stretch the lower back, hips, and obliques to ease compression of the sciatic nerve.

1. Sit on the floor with both legs extended in front of you. Sit up tall with your spine straight and shoulders relaxed.
2. Bend your right knee and place your right foot on the floor just outside your left thigh. Keep you left leg extended straight out in front of you. Your right knee should now be pointing toward the ceiling.
3. Now begin the twist. Bring your left elbow to the outside of your right knee. As you inhale, lengthen your spine. As you exhale, gently twist your torso to the right, turning from the base of the spine upward.
4. Hold the stretch. Keep your gaze over your right shoulder and hold there for 20 seconds, breathing slowly and evenly. You should feel the twist through your spine, not just your shoulders or neck.
5. Slowly unwind back to the center. Extend both legs forward. Repeat on the opposite side. The stretches should feel gentle, never forced or painful. Be sure to twist from your lower spine upward, not just shoulders and neck.
6. Try doing it twice per side, holding each side for 20 to 30 seconds.

Standing hamstring stretch

Tight hamstrings (the back of the thigh) can aggravate sciatica. This simple exercise can help.

1. Prop one leg up on a surface and lean forward slightly until you feel the stretch in your hamstring.
2. Hold the position for 20 to 30 seconds.
3. Switch legs.
4. Repeat 2 to 3 times per leg twice daily.

How to know if it’s helping

If an exercise reduces pain down your leg, especially below the knee, it’s most likely working to help relieve pressure on the sciatic nerve. You’ll also be able to tell if you feel looser, stand taller, and can move more easily afterward. Sciatica is painful but these exercises have been shown to reduce the inflammation and, in most cases, lessen your pain and increase your range of motion.