Sciatica is a pain in the ass. And the spine. And the legs. A great way to prevent and manage it is with the *right* kind of stretching.

Sciatica can be caused by serious conditions like a herniated disc or spinal stenosis. Not all stretches are good for all conditions; some can even make the pain worse. Always consult your doctor or a physical therapist before starting any new exercise routine for sciatica. If you feel any sharp, shooting, or worsening pain during a stretch, stop immediately.

What is Sciatica and Why Does it Hurt?

The sciatic nerve is the biggest nerve in your body, running from the base of your spine, through your butt, and right down each leg to your heels. When this nerve gets irritated, compressed, or inflamed, pain can flare up anywhere along that path. This pain is called sciatica.

The nerve can be compressed for all sorts of reasons. Common causes include:

  • Herniated Disc: The soft cushion between your vertebrae bulges out and presses on the nerve root.
  • Piriformis Syndrome: The piriformis muscle (a small muscle deep in your glutes) spasms and pinches the sciatic nerve.
  • Spinal Stenosis: A narrowing of the spinal canal, which puts pressure on the nerves.
  • Spondylolisthesis: One vertebra slips forward over another, pinching the nerve.

Studies state that taking the time to gently stretch your lower body can ease pressure on the sciatic nerve and reduce pain by creating space in the spine and relaxing tight muscles.

A Quick Look at 14 Stretches for Sciatica

To make it easier, we’ve grouped the stretches by the primary area they target.

Category 1: Hamstring Stretches (To release tension on the pelvis)

  1. Scissor Hamstring Stretch
  2. Standing Hamstring Stretch

Category 2: Glute & Piriformis Stretches (To relieve nerve compression in the buttocks)

  1. Knee to Opposite Shoulder Stretch
  2. Seated Hip Stretch (Seated Piriformis)
  3. Reclining Pigeon Pose
  4. Sitting Pigeon Pose
  5. Forward Pigeon Pose
  6. Standing Piriformis Stretch

Category 3: Spinal Mobility Stretches (To create space for the nerve)

  1. Back Flexion Stretch
  2. Single Knee-to-Chest Stretch
  3. Sitting Spine Twist
  4. Cobra Pose (Spinal Extension)

Category 4: Nerve Glide & Other Stretches

  1. Seated Sciatic Nerve Glide
  2. Groin and Long Adductor Stretch

Breaking Down the 14 Best Sciatica Stretches

These are our favorites for relieving tension and pain. Remember to move gently and never force a stretch.

Category 1: Hamstring Stretches

1. Scissor Hamstring Stretch

This easy intro eases your hamstrings. If they’re too tight, they’ll pull on your pelvis and stress your lower back.

Active Body, Creative Mind
How to do it:
  1. Begin by standing with your right foot aligned roughly three feet in front of your left.
  2. Keep your hips and shoulders square (facing forward). Put your hands on your hips if it helps.
  3. Bending forwards at the waist with a straight back, align your torso above your front leg.
  4. With your weight mostly supported on your front leg, hold this pose for 10-30 seconds.
  5. Return to the starting position and repeat with your left foot in front. Aim for 2-3 reps per leg.

2. Standing Hamstring Stretch

This stretch helps limber up the hamstrings, which attach to the base of your pelvis and can cause lower back pain if they’re too tight.

(No source provided in original)
How to do it:
  1. Stand upright. Extend your right leg out in front of you, resting the heel on the floor or a low chair/step (anything below waist height). Keep this leg straight.
  2. Lean forward from your waist, keeping your back straight, until you feel the stretch in the back of your leg.
  3. Hold for 30 seconds before returning to the start.
  4. Repeat with your left leg. Aim for 2-3 reps on each leg.

Category 2: Glute & Piriformis Stretches

3. Knee to Opposite Shoulder Stretch

A deeper stretch that helps with spinal flexion and, more importantly, targets the piriformis and glute muscles.

Gifs by Dima Bazak
How to do it:
  1. Lie on the floor with your legs together, fully extended.
  2. Bring your right knee up and grip the top of it with both hands.
  3. Gently pull your right knee up towards your *left* shoulder.
  4. Once you feel a comfortable stretch in your glute, hold for 30 seconds. Keep your hips on the floor.
  5. Return to the start position and repeat with your left knee (pulling toward your right shoulder). Aim for 3 reps on each leg.

4. Seated Hip Stretch (Seated Piriformis)

A great option for improving mobility in the hips and lower back, especially if you can’t lie on the floor.

Active Body, Creative Mind
How to do it:
  1. Sit in a chair with your feet flat against the floor, knees at 90 degrees.
  2. Raise your right leg and place its ankle on top of your left knee (a “figure 4” shape).
  3. Keeping your back straight, gently lean your torso forwards over the ankle and knee until you feel a stretch in your right glute.
  4. Hold for 30 seconds before returning to the start.
  5. Repeat with your left leg. Aim for 3 reps on each leg.

5. Reclining Pigeon Pose

The hips can hold a lot of tension. This is a safe way to ease that tension while supporting your back.

GIF by Dima Bazak
How to do it:
  1. Lie flat on your back. Lift and bend both legs to 90 degrees.
  2. Cross your right ankle over your left thigh (a “figure 4” shape).
  3. Grip behind your *left* thigh with both hands and gently pull it toward your body.
  4. You should feel the stretch in your right glute/hip.
  5. Hold for 30 seconds before returning to the start.
  6. Repeat with the other leg. Aim for 3 reps.

6. Sitting Pigeon Pose

Another pigeon variant that opens up greater hip flexion and general mobility.

(No source provided in original)
How to do it:
  1. Start by sitting on the floor, stretching both legs straight in front.
  2. Bend your right knee and place your right ankle across your left knee/thigh.
  3. Place your hands on the floor behind you for support.
  4. To deepen the stretch, lean forward so your upper body stretches towards your thigh, keeping your back straight.
  5. Hold for 30 seconds.
  6. Repeat with the other leg. Aim for 3 reps.

7. Forward Pigeon Pose

This traditional pigeon pose is often the most difficult but is very effective for stretching the piriformis and hip rotators.

GIF by Dima Bazak
How to do it:
  1. Get down on your hands and knees.
  2. Move your right knee forward and place it on the floor behind your right wrist.
  3. Angle your right foot toward your left hip (your shin may be at a 45-degree angle or more).
  4. Slide your left leg back until it’s straight, with the top of the foot on the floor.
  5. Keep your hips square to the floor.
  6. Lower your torso down over your front leg until you feel the stretch in your right glute. You can rest on your forearms or forehead.
  7. Hold for 30 seconds, then return to start.
  8. Repeat with the other leg. Aim for 3 reps.

8. Standing Piriformis Stretch

This more challenging stretch targets the piriformis muscle. Use a wall for balance.

Active Body. Creative Mind.
How to do it:
  1. Stand with feet at shoulder width. Use a wall for support if needed.
  2. Cross your right ankle over your left knee (a “figure 4” shape).
  3. Slowly bend your *left* (standing) leg, pushing your hips back as if sitting in a chair.
  4. Hold for 15-30 seconds once you feel the stretch in your right glute.
  5. Ease back into the starting position and repeat with your other leg.
  6. Aim for 3 reps on each leg.

Category 3: Spinal Mobility Stretches

9. Back Flexion Stretch

This stretch helps to gently open the spaces between your vertebrae (flexion), which can ease pressure on the nerve root.

GIF by Dima Bazak
How to do it:
  1. Start by standing straight, feet about hip-width apart.
  2. While keeping your legs straight (a soft bend in the knees is okay), bend forward at the waist and let your head and arms hang down.
  3. Go as far as you can until you feel a gentle stretch in your lower back.
  4. Hold for 10-30 seconds before easing back to the start.
  5. Aim for 3 reps. (This can also be done seated).

10. Single Knee-to-Chest Stretch

This isolation exercise works one side at a time, gently stretching the lower back and glute.

Gifs by Dima Bazak
How to do it:
  1. Lie on your back with both knees bent and feet flat on the floor.
  2. Grip beneath your right knee (on the hamstring) or over your shin.
  3. Gently pull your right leg up to your chest until you feel a stretch in your lower back and hip.
  4. Hold for 30 seconds.
  5. Ease back to the starting position and repeat with your left leg.
  6. Aim for 3 reps.

11. Sitting Spine Twist

Here’s another nice, gentle flex to ease pressure on your joints and improve spinal mobility.

GIF by Dima Bazak
How to do it:
  1. Start sitting on the floor, back straight and your legs out in front of you.
  2. Bend your right knee and place your right foot on the floor on the *outside* of your left knee.
  3. Twist your torso to the right. You can deepen the stretch by placing your left elbow on the outside of your right knee.
  4. Hold this stretch for 20-30 seconds.
  5. Repeat on your other side. Aim for 3 reps per side.

12. Cobra Pose (Prone Press-Up)

This extension exercise can help alleviate symptoms caused by a herniated disc (a common sciatica cause). Stop if this causes any pain.

Gif by Dima Bazak.
How to do it:
  1. Lie on your stomach with your legs extended behind you.
  2. Bend your elbows so that your palms are flat against the floor by your chest/shoulders.
  3. Gently lift your chest off the floor by pressing into your palms. Keep your hips on the floor.
  4. If this hurts, modify it by only coming up onto your forearms (Sphinx Pose) or only partially straightening the elbows.
  5. Hold for 10 seconds and gently return back to the start.
  6. Aim for 10 reps.

Category 4: Nerve Glides & Other Stretches

13. Seated Sciatic Nerve Glide (Nerve Flossing)

This exercise gently mobilizes or “flosses” the sciatic nerve, helping to desensitize it and improve range of motion.

Active Body, Creative Mind
How to do it:
  1. Start by sitting in a chair, back straight, knees bent at 90 degrees.
  2. Straighten your right knee while keeping your left foot flat on the floor.
  3. Gently bend your ankle back (flex) so your toes point at you.
  4. Gently bend your ankle the other way (point) so the toes point away from you.
  5. Flex and point your foot back and forth 15-20 times.
  6. To make it more intense: As you point your toes, look up. As you flex your toes, bring your chin to your chest.
  7. Repeat with your other leg. Aim for one set of 20 reps.

14. Groin and Long Adductor Stretch

Tense groin or adductor (inner thigh) muscles can pull on the pelvis and contribute to sciatic pain.

Active Body. Creative Mind.
How to do it:
  1. Start on all fours.
  2. Spread your knees as wide as you can comfortably get them, keeping the insides of your feet flat on the floor.
  3. Keeping your hands flat on the floor, rock your torso backward, sinking your hips toward your heels.
  4. You should feel the stretch in your groin/inner thigh area.
  5. Hold this position for 15-30 seconds.
  6. Ease back into the start position and repeat for 3 reps.

What Are Some Alternative Treatments for Sciatica?

Stretches are great for preventing or relieving chronic, mild sciatic pain, but you’ve got other options too:

  • Ice: For the first few days of acute pain, apply ice to the area for 15-20 minutes, 3 times daily, to reduce inflammation.
  • Heat: After the first 48-72 hours, switch to applying heat (heating pad, hot bath) to the painful area to relax tight muscles.
  • Medication: Over-the-counter anti-inflammatories like ibuprofen (Advil) or naproxen (Aleve) can help ease sciatic pain and inflammation.
  • Professional Help: Talk to a medical professional (doctor, physical therapist, chiropractor) if sciatica pain is severe, sticks around for more than a few weeks, or is accompanied by weakness or numbness.

Conclusion: Feeling Spine and Dandy!

Sciatic pain can strike at any time in our lives. Perform these stretches gently and daily, even when you’re not experiencing pain, to keep yourself limber and cut your risk of injury. After all, when it comes to your health, an ounce of prevention is worth a pound of cure.