If you’ve ever experienced the sharp, radiating discomfort of sciatica, you’re not alone. Sciatic nerve pain affects as many as 40% of people at some point in their lives, according to a Harvard Medical School article. This pain typically begins in the lower back and travels through the hips and down one or both legs, often making simple tasks like walking or sitting unbearable.
The good news? Relief might be closer than you think. Many individuals find that a consistent routine of sciatica pain physical therapy exercises can significantly reduce pain, improve mobility and prevent future flare-ups. Below, we’ve outlined five exercises you can start doing at home today — each selected by physical therapists for their effectiveness and safety.
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Pelvic tilts
Why it helps: Pelvic tilts strengthen the abdominal muscles and lower back, creating better spinal support and reducing strain on the sciatic nerve.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Flatten your back against the floor by gently tilting your pelvis upward.
- Hold for five seconds; then relax.
- Repeat 10 to 15 times.
Tips: Keep movements controlled and avoid using momentum. Focus on your breathing throughout.
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Knee-to-chest stretch
Why it helps: This stretch lengthens the lower back and gluteal muscles, helping to relieve pressure on the sciatic nerve.
How to do it:
- Lie on your back with both knees bent.
- Bring one knee up to your chest, holding it with both hands.
- Hold for 20 to 30 seconds; then switch sides.
- Repeat two to three times on each side.
Tips: Perform this stretch slowly and gently. Avoid pulling too hard or lifting your head.
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Seated piriformis stretch
Why it helps: A tight piriformis muscle can compress the sciatic nerve. This stretch helps release that tension.
How to do it:
- Sit on a chair with feet flat.
- Cross your right ankle over your left knee.
- Gently lean forward while keeping your back straight.
- Hold for 20 to 30 seconds; then switch sides.
Tip: If the stretch causes increased pain, stop and consult your physical therapist.
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Cat-cow stretch
Why it helps: This yoga-inspired movement increases flexibility and circulation to the spine, reducing stiffness in the lower back.
How to do it:
- Begin on all fours with hands under shoulders and knees under hips.
- Inhale, arch your back (cow pose), lifting your head and tailbone.
- Exhale, round your spine (cat pose), tucking chin and pelvis.
- Repeat for 30 to 60 seconds.
Tips: Move with your breath. Avoid deep arches if you feel discomfort.
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Standing hamstring stretch
Why it helps: Tight hamstrings can aggravate sciatic nerve pain. Stretching them reduces tension in the lower back and legs.
How to do it:
- Stand upright and place your right foot on a low stool or step.
- Keep your right leg straight and bend slightly at the waist toward your foot.
- Hold for 20 to 30 seconds; then switch sides.
Tips: Avoid rounding your back. A slight bend in the knee can help protect your joints.
When to see a physical therapist
While these sciatica pain physical therapy exercises can provide relief, they’re not a substitute for professional evaluation. If your symptoms persist, worsen or begin to interfere with your daily life, it’s time to talk with a specialist. At REPAIR SI, our patient-first physical therapists are trained to evaluate your specific condition and tailor a treatment plan that helps you move with less pain.
We proudly serve Huntington Beach, California, and the surrounding communities. To schedule your personalized evaluation, visit our website.
Reach out to REPAIR SI for help with your sciatic nerve pain
Sciatic nerve pain doesn’t have to define your days. By incorporating these physical therapy exercises into your routine and seeking expert care when needed, you can reclaim your mobility and comfort.
Don’t let sciatica pain sideline you. Reach out to REPAIR SI today.