Exercises To Relieve Sciatic Nerve Pain

Sciatica Physical Therapy is the best way to relieve most sciatic nerve pain. The static stretches below will teach you how to externally rotate the hip to activate muscles that are tense and pinching the sciatic nerve.

Inflammation of the sciatic nerve, also known as sciatica, is One of the most painful things a person will ever have to endure. This condition causes pain to shoot from your back all the way down your leg. It can be a very scary experience that can literally stop a person in their tracks.

Sciatic nerve conditions left untreated can ruin a persons quality of life, affecting the individuals ability to complete the most basic daily tasks. Anyone suffering with sciatica nerve pain should be looking for solutions that not only temporarily ease the pain, but also seek out treatments that actually provide them with a cure that addresses the root causes of the condition.

Identifying the imbalances in the muscles surrounding the sciatic nerve is the first step toward solving the problem. Often, the most commonly affected body parts are the lower back, buttocks, and hips.

Sciatica Physical Therapy  / Exercises For Fast Sciatica Relief

Pigeon Pose

Pigeon Pose is a popular yoga pose that really works to broadly open the hips. There are several different versions of this stretch. The first is a beginner version of the pigeon pose, known as the reclining pigeon pose. It is recommended that you start out with this version.

Pigeon Pose Reclining

Pigeon Pose Reclining sciatica physical therapy

  1. lay on your back, bring your right leg up to a right angle and grasp it with both hands         behind the thigh, locking your fingers.
  2. Take your left leg and place your ankle against the knee. Hold this position for a 45 seconds and then switch legs. This will help stretch the piriformis muscle, and release any tension that may be inflamed and pressing against the sciatic nerve.
  3. Repeat by switching sides and doing the same exercise with the other leg.

Pigeon Pose Sitting

Pigeon Pose Sitting Physical Therapy for sciatica relief

  1. Sit on the floor with your legs stretched out straight in front of you. Then bend your right leg, putting your right ankle on top of the left knee.
  2. Lean forward and allow your upper body to lean toward your thigh. Hold for 15 to 30 seconds and then switch sides. This stretches the glutes and lower back.

Pigeon Pose Forward


Pigeon Pose Forward physical therapy for sciatica

  1. Kneel on the floor on all fours.
  2. Pick up your right leg and move it forward so that your lower leg is on the ground, horizontal to the body. Your right foot should be in front of your right knee while your right knee stays to the right.
  3. Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back.
  4. Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs.
  5. Take a deep breath. While exhaling, lean your upper body forward over your lower leg. Support your weight with your arms as much as possible.

Knee to Opposite Shoulder

This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.

Knee to Opposite Shoulder for sciatica relief

  1. Lie on your back with your legs extended outward and your feet flexed upward.
  2. Clasp your hands around your knee and gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds and then push your knee so your leg returns to its starting position.
  3. Repeat for a total of 3 reps, and then switch legs. Remember to only pull your knee as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain.

Sitting Spinal Stretch

Sciatica physical therapy relieves the pain that is triggered when vertebrae in the spine is compressed. This stretch helps create space in the spine to relieve pressure from the sciatic nerve.

Sitting Spinal Stretch sciatica relief

  1. Sit on the ground with your legs extended straight out with your feet flexed upward.
    Bend your right knee and place your foot flat on the floor on the outside of your opposite knee.
  2. Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. Hold for 30 seconds and repeat three times, then perform this stretch with your left leg bent and body turned to the left side.

Standing Hamstring Stretch

Standing Hamstring Stretch for sciatica relief

This stretch can help ease pain and tightness in the hamstring caused by sciatica.

  1. Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it.
  2. Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain.
  3. Release the hip of your raised leg downward as opposed to it lifting up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. Hold for at least 30 seconds, and then repeat on the other side.

Use Caution with Your Sciatica Physical Therapy Exercises

Please do not assume that you will be able to be as flexible as the examples that demonstrate these yoga positions. It takes practice and time to become as flexible as you would need to be to emulate the instructors that are teaching you. Here is the good newsI You can do it! The mind is in control of the body and it will do exactly what you tell it to do.

Simply put… In order to cure your sciatica, you must dedicate yourself to your own recovery. It doesn’t matter what medications you take, how many adjustments you receive. Until you take ownership of your own sciatica physical therapy the issue it will continue to plague you.

If You are Looking For A Sciatic Nerve Self-Treatment Method That Works…

I highly recommend you check out “Sciatica & Back Pain Self-Treatment”. Check out my review of it right now:

Free Video Inside Your back pain and Sciatica Symptoms

Good Luck and God Bless!