{"id":951208,"date":"2026-05-10T21:09:23","date_gmt":"2026-05-10T21:09:23","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/951208\/"},"modified":"2026-05-10T21:09:23","modified_gmt":"2026-05-10T21:09:23","slug":"7-sciatica-stretches-and-exercises-for-pain-relief","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/951208\/","title":{"rendered":"7 sciatica stretches and exercises for pain relief"},"content":{"rendered":"<p class=\"article-paragraph skip\">Get the Popular Science daily newsletter\ud83d\udca1<\/p>\n<p class=\"article-paragraph skip\">Breakthroughs, discoveries, and DIY tips sent six days a week.<\/p>\n<p class=\"pw-incontent-excluded article-paragraph skip\">Sciatica afflicts <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1895638\/#ref2\" rel=\"noreferrer noopener\" target=\"_blank\">millions of people<\/a> each year\u2014though not as many people as <a href=\"https:\/\/www.ama-assn.org\/public-health\/prevention-wellness\/what-doctors-wish-patients-knew-about-sciatica\" rel=\"noreferrer noopener\" target=\"_blank\">think they have it<\/a>. A growing catchall term among the undiagnosed for all manner of back problems, sciatica is a specific lower-back nerve condition that requires specific action to address.<\/p>\n<p class=\"article-paragraph skip\">\u201cEarly detection matters,\u201d John Gallucci Jr. MS, ATC, PT, DPT, the CEO of <a href=\"https:\/\/www.jagpt.com\/\" rel=\"noreferrer noopener\" target=\"_blank\">JAG Physical Therapy<\/a>, tells Popular Science. \u201cIf you start feeling sciatica pain, do not wait to get it treated. Prolonging the pain will only make it worse.\u201d\u00a0<\/p>\n<p class=\"article-paragraph skip\">So, anyone seeking sciatica stretches and exercises should be certain they\u2019ve received the right diagnosis for what they\u2019re suffering before embarking on a concerted effort to relieve it. Once they do, however, they\u2019ll find that sciatica can be improved fairly simply.<\/p>\n<p class=\"article-paragraph skip\">We asked Dr. Gallucci about the physical therapy exercises for sciatica he recommends, and he bent over backwards\u2014don\u2019t worry, it\u2019s forward movement that triggers sciatica\u2014to help. Learn about each below along with the symptoms, provocations, and prevention methods of sciatica.<\/p>\n<p>What is sciatica?\u00a0<\/p>\n<p class=\"article-paragraph skip\">Sciatica refers to pain or tingling caused by irritation of the sciatic nerve, which <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507908\/\" rel=\"noreferrer noopener\" target=\"_blank\">governs much of your lower body function<\/a>. It\u2019s the body\u2019s largest nerve, running from several roots in the lower spine, through the glutes, then down the back of the thigh and into the lower leg and foot.<\/p>\n<p class=\"article-paragraph skip\">\u201cWhen any portion of this nerve becomes compressed or inflamed, the result can be pain or altered sensation anywhere along its long pathway,\u201d Gallucci says.<\/p>\n<p class=\"article-paragraph skip\">A common misconception among amateur orthopedists mischaracterizes any lower back pain as sciatica, but that label applies strictly to pain originating from the sciatic nerve. Notably, a condition called piriformis syndrome can mimic sciatica symptoms due to the proximity to the sciatic nerve of the piriformis muscles that connect the spine and femur. Sciatica and piriformis syndrome stem from different causes and call for different remedies.<\/p>\n<p>6 signs of sciatica<\/p>\n<p class=\"article-paragraph skip\">Sciatic pain is characterized by a sharp, shooting sensation that radiates from the low back into the buttock and leg, typically following along a discernible line. Besides pain, there are several other indicators of sciatica to watch for, according to Dr. Gallucci.<\/p>\n<ul class=\"wp-block-list\">\n<li>Numbness or tingling in the buttock, thigh, calf, and\/or foot.<\/li>\n<li>Leg or foot weakness such as difficulty lifting the toes or pushing off when walking.<\/li>\n<li>Muscle spasms in the low back or glutes, often triggered by transitions like standing up from sitting or rolling in bed.<\/li>\n<li>Worsened symptoms after prolonged sitting or long car rides. Many patients report \u201cburning\u201d or a \u201cdeep ache\u201d after 20 to 40 minutes of sitting.<\/li>\n<li>Pain that eases with gentle walking.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\">In the vast majority of cases, sciatica only affects one side of the body at a time.\u00a0<\/p>\n<p>When to see a doctor<\/p>\n<p class=\"article-paragraph skip\">If you experience these more serious symptoms, seek immediate medical care:<\/p>\n<ul class=\"wp-block-list\">\n<li>Leg weakness that causes stumbling<\/li>\n<li>Numbness in the groin or \u201csaddle\u201d area<\/li>\n<li>Change in bowel or bladder control<\/li>\n<\/ul>\n<p>What causes or worsens sciatica?<\/p>\n<p class=\"article-paragraph skip\">The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507908\/\" rel=\"noreferrer noopener\" target=\"_blank\">most common cause<\/a> of sciatica is a herniated or bulging lumbar disc, something only an MRI or CT scan can confirm. There are a number of factors that can contribute to both.<\/p>\n<ul class=\"wp-block-list\">\n<li>Age: Sciatica appears to peak among people <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9743914\/\" rel=\"noreferrer noopener\" target=\"_blank\">in their forties<\/a>.<\/li>\n<li>Prolonged sitting: especially when combined with poor posture or deep, couch-style seats.<\/li>\n<li>Job: Incidence of sciatica has shown to be <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0007091217354612\" rel=\"noreferrer noopener\" target=\"_blank\">higher for certain occupations<\/a>, including machine operators, truck drivers and workers placed in awkward positions (see below).<\/li>\n<li>Lifting with poor mechanics. Failing to use <a href=\"https:\/\/www.popsci.com\/lift-carry-protect-back\/\" target=\"_blank\" rel=\"noopener\">proper form<\/a> when picking up even moderately heavy objects can overload the lumbar spine both acutely and chronically.<\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0007091217354612\" rel=\"noreferrer noopener\" target=\"_blank\">Smoking<\/a>: Cigarette use causes blood vessels to constrict, reducing an already limited nutrient supply to spinal discs, which may degrade faster with prolonged smoking.<\/li>\n<li>Tight hip flexors or hamstrings, which increase lumbar stress.<\/li>\n<li>Weak core and glutes, which can increase nerve strain and decrease stabilization.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\">Sciatica is generally inflamed by movements involving repetitive lumbar spine flexion (think: crunching), twisting of the trunk, frequent elevation of arms above shoulder height, even <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507908\/\" rel=\"noreferrer noopener\" target=\"_blank\">coughing<\/a>. Prolonged sitting while driving or working at a desk can exacerbate this by increasing load on the intervertebral discs in your lower back, which can further irritate a herniated disc.<\/p>\n<p class=\"article-paragraph skip\">One thing that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507908\/\" rel=\"noreferrer noopener\" target=\"_blank\">doesn\u2019t appear to have an impact<\/a> on sciatica is gender; no greater predisposition has been shown among men or women, though men are two to three times likelier to experience sciatica owing to their greater incidence of physically demanding work.<\/p>\n<p class=\"article-paragraph skip\">Most cases of sciatica <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507908\/\" rel=\"noreferrer noopener\" target=\"_blank\">resolve in four to six weeks<\/a> with no long-term complications, even absent medical treatment. More severe cases may be accompanied by a longer recovery time.<\/p>\n<p>7 Stretches and Exercises to Help Relieve Sciatica<\/p>\n<p class=\"article-paragraph skip\">The answer to your back pain is likely <a href=\"https:\/\/www.popsci.com\/story\/health\/how-to-prevent-treat-back-pain\/\" target=\"_blank\" rel=\"noopener\">some form of movement<\/a>. This selection of glides, stretches and exercises recommended by Dr. Gallucci provides seated, standing and lying options to decompress the lumbar spine and reduce pressure on the sciatic nerve.<\/p>\n<p>1. Sciatic nerve glide (or \u201cflossing\u201d)<\/p>\n<p class=\"article-paragraph skip\">So called because it\u2019s not quite a stretch, rather this movement gently mobilizes the nerve\u2014rather than lengthening the muscle\u2014to decrease sensitivity and improve circulation.<\/p>\n<ul class=\"wp-block-list\">\n<li>Sit upright on the edge of a chair with both feet flat on the floor.<\/li>\n<li>Slowly straighten your right knee while pulling your right toes upward.<\/li>\n<li>Return to the starting position by returning your right foot to the floor while simultaneously bringing your chin toward your chest.<\/li>\n<li>Repeat by straightening your knee and bringing your head back up to neutral.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Reps:<\/strong> 10 to 15 per leg, 1 to 2 times per day<\/p>\n<p class=\"article-paragraph skip\"><strong>Tip:<\/strong> This movement should feel smooth, so avoid any sharp pulling.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"Seated Sciatic Nerve Glides thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447358_7_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tSeated Sciatic Nerve Glides\t\t\t<\/p>\n<p>2. Figure-4 piriformis stretch<\/p>\n<p class=\"article-paragraph skip\">This more conventional seated stretch reduces tension in the piriformis, a common compression point.<\/p>\n<ul class=\"wp-block-list\">\n<li>Sit upright on the edge of a chair with both feet flat on the floor.<\/li>\n<li>Cross the ankle of your right leg over your left thigh, just above your knee.\u00a0<\/li>\n<li>Keeping your spine straight, gently lean forward until you feel a stretch and hold for 20 to 30 seconds.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Reps:<\/strong> Perform 2 to 3 rounds per leg.<\/p>\n<p class=\"article-paragraph skip\"><strong>Tip:<\/strong> Pull your knee toward the opposite shoulder for a deeper stretch.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"Seated Figure Four Stretch for Piriformis thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447359_806_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tSeated Figure Four Stretch for Piriformis\t\t\t<\/p>\n<p>3. Cat-cow spinal mobility<\/p>\n<p class=\"article-paragraph skip\">This classic yoga sequence improves spinal mobility and decreases stiffness around irritated segments.<\/p>\n<ul class=\"wp-block-list\">\n<li>Get down on the floor in tabletop position, with your hands directly under your shoulders and your knees directly under your hips.<\/li>\n<li>Round your spine up toward the ceiling while simultaneously tucking your chin toward your chest and drawing your belly button inward.<\/li>\n<li>Reverse the move, slowly arching your back, while lifting your chest and tailbone upward, allowing your abdomen to relax.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Reps:<\/strong> Perform 10 to 15 cat-cows in a slow and controlled manner.<\/p>\n<p class=\"article-paragraph skip\"><strong>Tip:<\/strong> Focus on smooth lumbar movement rather than forcing large ranges of motion.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"CAT-COW POSE (Marjaryasana-Bitilasana)\ud83d\udc2e \ud83d\ude3a thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447360_236_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tCAT-COW POSE (Marjaryasana-Bitilasana)\ud83d\udc2e \ud83d\ude3a\t\t\t<\/p>\n<p>4. Child\u2019s pose<\/p>\n<p class=\"article-paragraph skip\">Another yoga-inspired stretch that gently lengthens the spine and reduces lower-back pressure.<\/p>\n<ul class=\"wp-block-list\">\n<li>Get down on the floor in tabletop position, with your hands directly under your shoulders and your knees directly under your hips.<\/li>\n<li>Sit your hips back toward your heels, and extend your arms forward on the floor.\u00a0<\/li>\n<li>Allow your forehead to rest on the floor and hold for 30 to 45 seconds<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Tip:<\/strong> If your knees bother you, widen them or rest on a pillow.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"Child Pose thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447360_727_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tChild Pose\t\t\t<\/p>\n<p>5. Standing hamstring stretch<\/p>\n<p class=\"article-paragraph skip\">The lone standing movement on the list helps loosen hamstrings and relieve stress on your lumbar spine.<\/p>\n<ul class=\"wp-block-list\">\n<li>Stand tall with your feet hip-width apart.<\/li>\n<li>Plant your right heel on the floor slightly in front of you with your knee straight and your toes pointing upward.<\/li>\n<li>Keeping your back flat, gently hinge forward at your hips until you feel a stretch in the back of your thigh.<\/li>\n<li>Hold for 20 to 30 seconds and repeat on the other leg.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Tip:<\/strong> Lengthen through your spine, hinging at your hips rather than rounding your back.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"How to do a hamstring stretch | Bupa Health thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447361_876_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tHow to do a hamstring stretch | Bupa Health\t\t\t<\/p>\n<p>6. Glute bridge<\/p>\n<p class=\"article-paragraph skip\">This lying hip extension exercise strengthens glutes and the posterior chain, reducing load on your lumbar spine.<\/p>\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your arms at your sides and your feet flat on the floor.<\/li>\n<li>Engaging your core, drive through your heels and lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders.<\/li>\n<li>Slowly lower your hips back to the floor.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Reps:<\/strong> Perform 12 to 15 bridges per set, completing 2 to 3 sets.<\/p>\n<p class=\"article-paragraph skip\"><strong>Tip:<\/strong> Avoid arching your lower back.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"Best Hip Exercise - The Glute Bridge thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447362_671_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tBest Hip Exercise \u2013 The Glute Bridge\t\t\t<\/p>\n<p>7. Side-lying clamshell<\/p>\n<p class=\"article-paragraph skip\">Reduce load on your lumbar spine by strengthening your hip abductors, piriformis muscles, and glutes with this abduction exercise.<\/p>\n<ul class=\"wp-block-list\">\n<li>Lie on your right side with your hips stacked and your knees bent 90 degrees. Rest your head on your right arm if it feels comfortable.<\/li>\n<li>Draw your knees in toward your body until your feet are in line with your glutes.<\/li>\n<li>Without allowing your hips to rotate, raise your top knee as far as you can and return it to the starting position.<\/li>\n<\/ul>\n<p class=\"article-paragraph skip\"><strong>Reps:<\/strong> Perform 20 to 30 clamshells per set, completing 2 to 3 sets per side.<\/p>\n<p class=\"article-paragraph skip\">Finally, it\u2019s important to note that this article is intended for informational purposes only and does not constitute medical advice. You should always consult a healthcare professional before beginning a new exercise or treatment regimen.<\/p>\n<p>\t\t<img decoding=\"async\" class=\"lazied-youtube-frame-thumbnail\" loading=\"lazy\" alt=\"Side Lying Clam Shell thumbnail\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/1778447362_90_hqdefault.jpg\"\/><\/p>\n<p>\n\t\t\t\tSide Lying Clam Shell\t\t\t<\/p>\n<p>\t\u00a0<\/p>\n<p>\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"169\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/05\/best-of-whats-new-2025-HERO.png\" class=\"max-w-[100%]\" alt=\"products on a page that says best of what's new 2025\" loading=\"lazy\" fetchpriority=\"low\"\/>\t\t\t<\/p>\n<p>2025 PopSci Best of What\u2019s New<\/p>\n<p class=\"article-title\">The 50 most important innovations of the year<\/p>\n<p>\t\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Get the Popular Science daily newsletter\ud83d\udca1 Breakthroughs, discoveries, and DIY tips sent six days a week. Sciatica afflicts&hellip;\n","protected":false},"author":2,"featured_media":951209,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[5114,1630,105,12,16,15],"class_list":{"0":"post-951208","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-evergreen","9":"tag-fitness","10":"tag-health","11":"tag-news","12":"tag-uk","13":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116552333668573666","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/951208","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=951208"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/951208\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/951209"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=951208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=951208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=951208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}