3 Easy Stretches To Relieve Sciatica Back Pain

Written by: Chris

Updated on:

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From pregnant women to the UPS driver who is delivering your packages, many people are regularly plagued with sciatica – that gruelling back or leg pain that radiates in the posterior thigh and often to the groin and even down into the toes.

On top of this, sciatica can also be accompanied by numbness and tingling in the affected area. Suffering these symptoms can be incredibly draining.

Check out these three stretches that can help relieve sciatica back pain and give your quality of life back.

The Piriformis Stretch

This stretch works on the piriformis muscle, which is a small muscle that runs through the buttocks. The sciatic nerve passes either through or near this muscle. So when the piriformis becomes inflamed, which puts pressure on the sciatic nerve, leaving you to suffer the consequences.

Stretching the piriformis helps keep that pressure on the sciatic nerve.

Here’s how to do it:

  • Laying on your back with your knees bent, cross your affected leg at the ankle over the opposite knee.
  • Pull the knee of the affected leg across your chest until a stretch is felt through the buttocks.
  • Hold for 10-15 seconds and repeat 3-5 times.

The Single Knee to Chest Stretch

Here’s another simple yet highly effective stretch that will help you warn off any unwanted attention on that sciatic nerve:

  • Lying back, bend the knee of the affected leg and pull it towards your chest until a gentle stretch is felt.
  • Hold for 10-15 seconds and repeat 3-5 times.

The Pigeon Stretch

The pigeon stretch is a more advanced stretch than the previous two. If you are unable to perform this stretch, keep working with the previous stretches and work up to the pigeon stretch.

fitness woman doing Pigeon Stretches

Here’s how to do it:

  • Start with affected leg forward, bent at the knee and the opposite leg behind you straight in a lunge position.
  • Cross the front leg over your body towards your opposite hand and drop it to the floor.
  • Making sure to keep your hips square, lean your chest forward on top of your leg until a gentle stretch is felt.
  • Hold for approximately 30 seconds and repeat 3 times.

Final Note

Sciatica pain sufferers often say they feel nervous about doing anything with their back – it can be really challenging to know what to do to help ease off that shooting agony. But with these easy stretches, you have more control over your recovery, as well as preventing sciatica from returning.

Of course, always seek medical advice for clarification regarding your specific needs.

Disclaimer: The content provided on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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