Top 5 At-Home Stretches to Relieve Sciatic Nerve Pain

Anyone who has ever dealt with lower back pain knows your biggest question is how to get rid of it. Numerous exercises can be done to treat your issue, and hundreds of various low back pain therapies are available. Some back workouts can strengthen your spine, while others can increase your back’s flexibility.

Sciatic Nerve Pain

The longest and thickest nerve in the body is the sciatic nerve. It begins in the lower back and travels down through the buttocks and legs. Sciatica is the term medical professionals use for sciatic nerve pain and inflammation, and it can result in pain that radiates down the leg or cause searing pain in the buttocks. The pain tends to affect only one side of the body.

Another name for sciatica is lumbar radiculopathy. It might be brought on by a herniated disk pressing on the nerve or a bone spur on the spine. It is not uncommon for the spine to have a few minor anomalies. Because of this, medical professionals don’t typically use imaging studies to identify sciatica. Instead, they might provide you with self-care guidelines and exercise recommendations.

Patients may believe something is seriously wrong because sciatica pain is frequently high. In reality, three out of four patients will improve in a few weeks. In addition to using over-the-counter medications for pain management, patients can usually benefit from more exercise and less sitting.

For individuals whose discomfort lasts longer than four months, less conservative treatment options may need to be employed. Back surgery may provide patients with long-lasting pain relief from a herniated disk.

5 Exercises to Try

1. Pelvic Tilt

Why it helps: Pelvic tilts strengthen the lower abdominal muscles and stretch the low back.


  1. Lie down on your back
  2. Exhale as you tighten your ab muscles. It should feel like you are trying to push your belly button to the floor, which will flatten your lower back.
  3. Hold for five seconds or as long as you can
  4. Repeat ten times

2. Knee-to-Chest

Why it helps: Knee-to-chest reduces nerve compression in the lower back.


  1. Lie down on your back
  2. Bend your right knee and slowly raise to your chest, using your hands to gently assist
  3. Hold for ten seconds or as long as you can, and then release
  4. Repeat with the left knee
  5. Do 3-5 reps on each side
  6. If you are able, do 3-5 reps with both knees at the same time

3. Press Ups

Why it helps: Press ups help restore the normal forward curve of your lower back.


  1. Lie down on your stomach
  2. Keeping your hips and back relaxed, place your palms flat on the ground about shoulder-width apart
  3. Using the arms, press your upper body upward as far as you can and hold for 2-3 seconds
  4. Repeat up to ten times

4. Lumbar Flexion Rotation Stretch

Why it helps: Lumbar flexion rotation stretches increase your spine’s mobility and flexibility.


  1. Lying on your back with your knees bent and both feet flat on the floor about hip-width apart
  2. Keeping your knees together, allow them to gently fall to one side of your body, rotating your spine
  3. Hold for 3-5 seconds or as long as possible
  4. Using the ab muscles, bring your knees to the other side of your body
  5. Hold for 3-5 seconds or as long as possible
  6. Repeat up to ten times on each side

5. All Fours Opposite Arm and Leg Extensions

Why it helps: All fours extensions strengthen your abdominal muscles and lower back.


  1. Get down onto all fours, keeping the back flat and straight
  2. Raise the right leg straight behind you
  3. Hold for 3-5 seconds or as long as possible
  4. Switch to the left leg
  5. If you can lift both legs with low pain, add in the arms
  6. While lifting the leg, raise the opposite arm out straight in front of you
  7. Alternate legs for a total of ten reps on each side

Be Sure to Consult Your Doctor about Sciatic Nerve Pain

There is no one-sized-fits all workout regimen that will work for everyone because sciatica can have a variety of causes. Never force yourself to complete a workout that is causing you severe or even moderate pain. Find exercises that work for you instead. You might be able to perform some movements that weren’t initially successful as you get better. However, sticking to your program is more crucial than increasing the level of difficulty.

Before attempting these exercises for sciatica, you should consult your doctor if you have any other medical issues. Also, consult a doctor if your pain worsens after working out.