What Exercises Are Good for Sciatica?

Dr. Alex Vidan

The sciatic nerve branches from your lower back through your hips and buttocks and down each leg, and pain usually follows the same trajectory.

The problem with sciatica is that rest can make your pain worse. You actually need to move your body to get some relief.

Here are the best exercises that can help with sciatic nerve pain.

8 Simple Exercises to Help with Sciatica

Before anything, it's important to note that you should always consult with a professional and follow their guidance. When done incorrectly, some exercises can actually worsen your pain. Always get your sciatica checked before beginning any exercise regimen.

With that in mind, here are a few exercises that could help alleviate your pain.

  • Knee to Chest Stretch: Lie on your back with your legs extended. Bend one knee and hug it towards your chest, holding onto your shin. Hold for 20-30 seconds and repeat with the other leg.
  • Sciatic Nerve Glide: From a lying down position, bend one knee and hold your leg just behind the knee. Gently straighten the knee and stretch it. Bend the knee again and repeat.
  • Pelvic Tilts: Sit on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for a few seconds and relax.
  • Lying Lumbar Rotation: Lie down with knees bent and feet flat. With your knees together, gently lower them to one side, then return to center and lower to the opposite side.
  • Piriformis Stretch: Sit comfortably on your back with both knees bent. Cross one leg over the other, resting the ankle on the bent knee. Gently pull the bottom knee toward your chest until you feel a stretch in the buttock of the crossed leg.
  • Hamstring Stretch: Sit down with one leg extended and the other bent. Your foot should be touching the inner thigh of the extended leg. Lean forward slightly, keeping your back straight, until you feel a stretch in the hamstring of the extended leg.
  • Low Back Stretch: Lie on your stomach and push up with your arms to arch your back, keeping your hips on the floor.
  • Standing Spinal Extension: Stand up straight and place your hands on the lower back and gently arch backward.

Looking for Sciatica Pain Relief and Treatment in St. Louis 

If your sciatica nerve pain is becoming unbearable, it's time to consider sciatica pain relief in St. Louis from Vidan Family Chiropractic. We have an entire team of chiropractors who can help with numerous ailments, including sciatica, back and neck pain, knee and joint pain, carpal tunnel, and more. 

Get in touch with us if you have any questions about our services or call us at (314) 210-6556 to book your appointment.

What Exercises Are Good for Sciatica