Sciatic Nerve Pain: 6 Simple Exercises for Getting Rid of It

July 13, 2016
You'll need to adapt the intensity of these exercises to how strong your sciatic pain is. If you're not used to them, move from less to more intense to prevent an adverse reaction.

The sciatic nerve extends from the lower part of the back to the leg and is considered to be the largest and longest nerve in the body.

When it becomes irritated by compressed discs, the patient develops a condition known as sciatica, which is characterized by extreme pain, what’s known either as sciatic pain or as sciatic nerve pain.

Poor posture and a sedentary lifestyle, as well as physical overexertion, can be possible causes of sciatic nerve pain. However, in rare cases, this can be a symptom of conditions such as herniated discs or spinal stenosis.

Because of the difficulties this produces in movement, some people think that rest is the best relief.

However, certain physical exercises have been proven to be effective therapies for reducing sciatic nerve pain.

Exercise promotes both fluid and nutrient flow. This keeps everything in good shape, thus avoiding too much pressure in the affected region.

Today, we’d like to share with you 6 of the simplest exercises to keep in mind at the first sign of pain.

Six Simple Exercises for Getting Rid of Sciatic Nerve Pain

Read this article too: Calm Sciatic Pain with These 5 Natural Remedies

1. Back Exercises

Back exercises can help relieve sciatic nerve pain.

Back stretches specifically help mitigate sciatic pain centered in the lumbar area.  

These simple movements particularly reduce tension and stimulate both muscle and nerve lubrication.

How to Do Them

  • Stand with your feet together and your back straight.
  • Then stretch your arms forward, slowly lowering until your head is in front of your knees, with your back curved.
  • While inhaling and exhaling, repeat 8 to 10 times.

2. Leg Exercises

crossing legs

These leg movements not only stretch the piriformis muscles but also reduce discomfort associated with sciatic pain.

How to Do Them

  • Lie down on your back on a yoga mat. Try to find a comfortable, stable position.
  • Then bend your knees, and cross one leg over the other.
  • Hold the back of your other leg, and try to bring both knees toward your chest.
  • After that, stretch back on the ground, relax your legs, and switch positions with your other leg.
  • Repeat 5 to 8 times.

3. Seated Stretches

woman stretching

This exercise alleviates sciatic pain because it reduces tension in the lower back, glutes and legs.

Check out this article too: Four Stretches That Will Help Correct Your Posture

How to Do Them

  • Sit on the floor with your legs stretched out. Keep your back straight.
  • While keeping your left leg as straight as possible, cross your right leg over your left one.
  • Grab your right knee with your left arm, as if bringing it in for a hug.
  • Hold the posture for 30 to 40 seconds; then lower.
  • Repeat on the opposite side.

4. Lumbar Exercises

lumbar exercise

Remember these movements for any type of lumbar pain. They reduce pressure on the sciatic nerve and therefore create a sense of relief.

How to Do Them

  • On a yoga mat, lie face up, and stretch your arms to the side, with your palms on the floor.
  • Then join your knees, and begin to lower them to your right side. Make sure not to bend your torso during the movement.
  • Then return to center, and lower them to the left side.
  • Hold the posture for a few seconds on each side, and repeat back and forth.

5. Leg Stretches

pigeon pose

These leg stretches are known as the pigeon pose in yoga and are interesting because not only do they work your leg muscles but also they tone your glutes, relieve back tension and flatten your belly.

How to Do Them

  • Sit down with your back straight, looking forward. Stretch out your left leg behind you, then bend your right leg forward.
  • Support yourself using the palms of your hands, and briefly stretch, without bending your back.
  • Hold the position for 10 seconds. Rest; then repeat with your other leg.

6. Golf Ball Exercises

In order to carry out this alternative myofascial pressure point treatment, you’ll need to use a golf ball.

Locate the specific area of pain in your glutes, which is where you should place the golf ball.

How to Do Them

  • Once you’ve located the pain, place the golf ball there and relax your body on it.
  • Hold the position for 30 seconds; then rest.

Each one of these positions and exercises can be wonderful therapy for pain, but only when performed correctly.

If in doubt, consult a physical trainer.

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