Back Intelligence

Home » Blog » Low Back Pain » 5 Sciatica Exercises For Pain Relief (With Pictures)

5 Sciatica Exercises For Pain

Relief (With Pictures)
By: Dr. Brandon Smith, DPT, MPH, Last Updated: October 30, 2018

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Sciatica is low back pain that normally radiates into the butt, back of
the hip, and down the back of the leg to the foot.

Most times sciatica a ects only one side of the body, but it can a ect
both legs, depending on the cause.

The good news is that doing simple sciatica exercises can help relieve
your pain.

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Table Of Contents:

Sciatica Facts
Main Causes of sciatica
Sciatica Symptoms
5 Sciatica Exercises

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 First, Sciatica Facts:
• Each person has 2 sciatic nerves.

• The sciatic nerve is the largest nerve in the body.

• The sciatic nerve starts in the lower back and runs down the back of
each leg.

• Sciatic pain is often associated with tingling, numbness, or weakness

of the leg.

• It may be sudden in onset and can persist for days or weeks.

• Sciatica can be caused by a number of conditions that lead to

compression or irritation of nerves as they exit the spinal canal (space
through which the spinal cord travels) in the region of the lower back
where they come together to form the sciatic nerves at the end of the
spinal column.

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 • People who get sciatica are usually between the ages of 30 and 50
years.

• Approximately 80% to 90% of people with sciatica recover over time

without any surgical intervention.

• Research has shown that around 85% of those who have sciatica also
have a corresponding disk disorder.

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 • Problems anywhere along the course of the sciatic nerve can give rise
to sciatica, but the most common areas are where there is usually
compression of the root below the corresponding disk.

• The prevalence of sciatica varies widely among studies, with a highest

incidence of 40%. Most instances occur in the fourth and fth decades
of life.

• Sciatica is a symptom of another medical condition that pinches or

puts pressure on the sciatic nerve.

Main Causes of sciatica:

• Age-related changes in the spinal disks which compress on the nerves
(degenerative disk disease).
• A bulging disc or herniated disc that pinches on the sciatic nerve.
• Piriformis syndrome which is pain disorder that a ects a muscle in
the buttock.
• Spinal Stenosis which can compress on the nerves.

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 • Extra bone growth (bone spur) near the sciatic nerve.
• An injury or break (fracture) of the pelvis.

Sciatica Symptoms Include:

• Any of these problems in the lower back, leg, hip, or buttock:
• Mild tingling or dull aches.
• Burning sensations.
• Sharp pains.
• Numbness in the back of the calf or the sole of the foot.
• Leg weakness.
• Severe back pain that makes movement di cult.

These symptoms may get worse when you cough, sneeze, or laugh, or
when you sit or stand for long periods of time. Being overweight may
also make symptoms worse. In some cases, symptoms may recur over
time.

5 Exercises For Sciatica Pain:

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Exercise #1: Sciatic Nerve Floss

How it helps:
Sciatic nerve ossing can help relieve lower back pain by massaging
the trapped nerve. Sciatic nerve ossing is done to “massage”
the sciatic nerve when it becomes compressed by the muscles.

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 How to do it:
– Sit on a chair or table in a slouched position with both legs hanging
o the edge.
– Place your hands on your thighs.
– Extend (Straighten out) your knee and look up with your head.
– Now, lower Leg while bending ( exing) neck down.
– Return to starting position.
– Repeat 10x, 3x a day.

Exercise #2: Cat & Cow (Use low

range of motion)

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 How it helps:
The cat and cow is a great spine mobility exercise that can help
decompress the low back.

How to do it:
– Begin by kneeling on all fours with your hands positioned under your
shoulders and your knees positioned directly below your hips.
– Exhale and arch your spine gently.

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 – Hold this position for 2 seconds.
– Inhale and tighten your core muscle while you round your back.
– Hold this position for 2 seconds.
– Aim for 10 repetitions.

Exercise #3: Lying Figure-4

Stretch (For Piriformis)

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 How it helps:
Sciatica pain can often be caused by what is called piriformis syndrome
(Coming from tightness of piriformis muscle in the butt area). This
stretch will relieve the tension in the piriformis, to ensure that it’s not
compressing on the sciatica nerve.

How to do it:
● Begin lying on your back with your knees bent and feet positioned
at on the oor
● Place your right ankle over your left knee
● Use your hands or a band to pull the left thigh towards your chest,
and hold for 20 to 30 seconds
● Repeat on the other leg
● Aim for 3 repetitions on each side

Exercise #4: Half Cobra Pose

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 How it helps:
The half cobra pose creates spinal extension helping push back disc
material (that may be compressing on the nerve) back towards the
center and reduce pain symptoms from sciatica.

How to do it:
● Begin this exercise by lying on your stomach (prone position) and
slowly prop yourself up on your elbows while keeping your hips in

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 contact with the oor.
● Hold the prop-up position for 10-15 seconds before returning to the
prone position (lying face down).
● Gradually increase to holding the end position for 30 seconds. Aim
for 10 repetitions of this stretch.

** Initially, you may not be able to tolerate this position very well, so
make sure you start slowly and carefully.

Recommended: Half Cobra Pose Exercise Video Demo

Exercise #5: Full Cobra pose

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 How it helps:
The full cobra pose creates even more spinal extension than half cobra
helping push the disc material back towards the center and reduce
pain symptoms from sciatica. Be careful with this one and don’t overdo
it.

How to do it:
● Begin lying on the ground with your hands at on the oor at the

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 level of your shoulders
● Slowly push your hands to raise your shoulder o of the ground until
you feel a slight stretch
● Increase your range of motion by exhaling as you push further into
lumbar extension
● Aim for 5 repetitions

Related Articles:
Bulging disc treatment
Herniated disc exercises
Rounded shoulders exercises
Self Massage Techniques
Spinal Decompression at home

Sources:
1. Ropper AH, Zafonte RD. Sciatica. Longo DL, ed. N Engl J Med. 2015;372(13):1240-1248.

doi:10.1056/NEJMra1410151.

2. Hildreth CJ, Lynm C, Glass RM. Sciatica. JAMA. 2009;302(2):216. doi:10.1001/jama.302.2.216.

3. https://www.youtube.com/watch?v=clfpWjqVP6U

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Dr. Brandon Smith, DPT, MPH
Dr. Smith earned his Doctorate In Physical Therapy from the University of
Miami’s Miller School of Medicine and currently practices as a home care
therapist in the Tampa Bay area. He uses his eclectic background of working
with everyone from those in the ICU to elite athletes to customize care for
each one of his patients and progress them toward their personal goals.

Prior to being a Physical Therapist, he earned a masters degree in public health and managed
big pharma clinical trials worldwide. He enjoys CrossFit, Animals, and helping people live a pain
free and active lifestyle

Get 3 Posture Exercises with Dr. Oliver

(Chiropractor) & Our Email Updates

Enter Your Email Address to get:

- Reverse Slouched Shoulders/Text neck
- Increase your Range of Motion
- Get rid of Tightness

Enter your email address here...

SEND ME VIDEOS

You'll receive the 3 videos, as well as other tips, updates from

Back Intelligence. You can unsubscribe at anytime. Read our
privacy policy here. 

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Filed Under: Back Pain (General), Low Back Pain

Comments

Dayna Smith says

March 28, 2019 at 12:01 pm

What surgery proceedures can relieve the pain? My doctor has

done injections called mmb, now he wants to do something with
electrical stimulation. Thank you Dayna

Reply

Leon Turetsky (NASM-CPT, NASM-CES) says

March 28, 2019 at 5:43 pm

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Hi Dayna, we don’t really discuss surgeries on this site, and
we almost never recommend them, unless a last resort. We
always recommend you try natural solutions/exercises rst.

Reply

Dayna Smith says

March 30, 2019 at 11:26 am

Thank you, I didn’t know that. I appreciate your feedback back.

Dayna

Reply

Raj says
May 10, 2019 at 6:24 pm

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 History: Retired Military 47 yrs old Male with degenerate bulging
disk. Stepped o a ledge and instant pain shot from middle of
back,down leg and about fainted. Now after a week of rest, pain
still persists, frontal and back of leg numbness and discomfort
in feet. In India waiting on my new wife’s Visa. Meanwhile, what
can one do to control the pain and bring sensation back to
lower leg from numbness….

Reply

Leon Turetsky (NASM-CPT, NASM-CES) says

May 10, 2019 at 6:51 pm

Raj, Thanks for sharing. Did you try some of these exercises
on this page? Especially try the Half cobra pose see if it feels
better. We also have more exercises for bulged discs here:
https://backintelligence.com/bulging-disc-treatment/

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Reply

Leave a Reply
Your email address will not be published. Required elds are marked *

Comment

Name *

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Email *

Website

Notify me of followup comments via e-mail. You can also

subscribe without commenting.

POST COMMENT

Search this website

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Get 3 Posture Correction
Exercises (Videos)
& Email Updates
Enter your email below to get started:

Enter your email address here...

SUBSCRIBE

You'll receive the 3 videos, as well as other tips, updates from

Back Intelligence. You can unsubscribe at anytime. Read
our privacy policy here.

RECENT POSTS

Lower Back Pain When Sitting? Causes & Treatment Options July 2, 2019

Tailbone Pain When Sitting – DIY Relief & Exercises May 6, 2019

Easy Sternocleidomastoid Stretch (SCM) – Posture Correction May 2, 2019

Herniated Disc/Bulging Disc Exercises To Avoid April 5, 2019

How High Should My Computer Monitor Be? April 1, 2019

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 TOPICS:

Back Pain (General)

Core

Hip Pain

Low Back Pain

Massage

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Neck And Shoulder Pain

Posture Correction

RECENT COMMENTS:

Leon Turetsky (NASM-CPT, NASM-CES) July 31, 2019 at 9:18 pm on Self

Massage Techniques – For 9 Body Parts

Chris July 31, 2019 at 4:44 pm on Tight Neck? Try The Levator Scapulae
Stretch (Video)

Darrell Humphreys July 31, 2019 at 8:22 am on Pulled Muscle In Upper Back
Treatments & Exercises

Samantha July 30, 2019 at 3:49 pm on Self Massage Techniques – For 9 Body
Parts

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD
 Leon Turetsky (NASM-CPT, NASM-CES) July 29, 2019 at 3:27 pm on 7 Herniated Disc
Exercises & Stretches For Lower Back

TERMS OF USE PRIVACY POLICY DISCLAIMER

COPYRIGHT © 2019 · BACKINTELLIGENCE.COM

Create PDF in your applications with the Pdfcrowd HTML to PDF API PDFCROWD