10 Stretches for Sciatica Pain

Sciatic nerve pain, or sciatica, can be so excruciating and debilitating that you don’t even want to get off the couch. You probably know more than one person with this condition, as it’s relatively common, with a lifetime incidence of 10-40 %Trusted Source.

The sciatic nerve begins at your lower back and then moves through your hips, buttocks, and down each of your legs. Sciatic pain will usually follow the path of the sciatic nerve in the affected leg. It happens when there’s a compression or irritation of a nerve anywhere along this pathway.

Common causes of sciatica can include: a ruptured disk, narrowing of the spine canal (called spinal stenosis), or injury.

Dr. Mark Kovacs, a certified strength and conditioning specialist, adds that the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.”

Here are 10 exercises that do just that:

00:00 – Intro
01:04 – Seated glute stretch
01:58 – Double knee to chest stretch
02:25 – Knee to opposite shoulder
02:55 – Reclined spinal twist
03:34 – Seated figure 4 stretch
04:14 Reclined figure 4 stretch
05:03 – Pigeon pose
06:05 – Standing hamstring stretch
06:33 – Scissor hamstring stretch
07:12 – Baby cobra

Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.

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