Health > Immediate Relief for Sciatica Pain with 3 Easy Stretches
19th Aug 2022
Sciatica Pain Relief Stretches

Immediate Relief for Sciatica Pain with 3 Easy Stretches

The painful condition that occurs when the sciatica nerve is compressed or irritated in the body is called Sciatica pain. This nerve originates in the lower back and extends through the hips, buttocks, and thighs to the toes below. Any hindrance to the nerve along this path may be sciatica, caused by the severity depending on the body type. Numbness, pain, or inflammation are the immediate symptoms. The ideal way to tackle this condition is through exercise for sciatica, like some simple stretches. These may be a form of immediate relief for this pain with long-term benefits.


Common Sciatica causes 

  • Spinal Stenosis: Also known as narrowing of the spine, is one of the most common sciatica causes.


  • Injury: Any injury to the spinal canal or the nerve path causes nerve root pain in many people.


  • Ruptured spinal disc: This is when any of the spinal discs get dislocated or ruptured and causes nerve root pain to flare up repeatedly.


  • Piriformis syndrome: The piriformis muscle is present in the buttocks area close to the edge of the spine and extends to the top of the thighs. Spasms in this muscle can entrap this nerve and be what causes nerve root pain to flare up.


3 Easy to perform sciatica stretches

This pain can be managed best with exercise. There are various sciatica stretches to try out and regularly perform to tackle the pain. The different activities tackle nerve root pain experienced in other areas of the body, whether hips, lower back, hamstring, etc. Learn more about various stretches to overcome the pain.


1. Sleeping pigeon exercise

Sleeping pigeon exercise

This workout is one of the best exercises for nerve root pain, especially in the beginning stages. Performing this pose can help in sciatica pain treatment at home and keep the pain at bay without visiting the physiotherapist. It helps relieve the nerve root pain or tension experienced in the hips. Easy-to-remember steps make it a must-do and are one of the immediate reliefs for sciatica pain.


  • Rest on your back on the ground and bend your knees.
  • Bring the right leg up over the left leg, with the ankle placed over the knee of the left leg at a right angle.
  • Clasp both the hands behind the right thigh by extending forward and holding this stretching position for 30 seconds. This will mainly stretch the piriformis muscle that may be swollen and squeezing against this nerve. The hip muscles down deep within used for rotating are also stretched with this stretch.
  • Repeat this exercise with the other leg by lifting the left leg over the right leg.


2. Seated spinal stretch

Seated spinal stretch

This exercise targets the spinal space and helps relieve the force on the nerve. When the vertebrae within the spine compress, pain is experienced. The space within the spine is increased to a certain extent with this stretch.


  • Be seated on the ground and stretch out both legs forward.
  •  Keep the feet pointed upwards.
  • Bend the right knee over the left leg and place the right foot flat on the ground. The right foot has to be placed alongside the left knee.
  • Slowly bend the body to the right by holding the right elbow over the right knee with the hand pointed up.
  • Hold this position for 30 seconds.
  • Repeat on the other leg.


3. Standing Hamstring exercise

Standing Hamstring exercise

This stretch targets the pain experienced in the hamstring area.


  • Start by standing and placing your hand on the waist. You may use a chair, stool, ottoman, etc.
  • Stretch out the right leg completely with no bend and flex the toes.
  • Bend the body forward in the direction of the extended leg.
  • Extend the body as much as possible.
  • Hold the position for 30 seconds.
  • Repeat with the other leg and continue.


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Whilst most of these exercise forms are easy to perform, it is essential for seniors not to overdo them, and this can worsen the pain. With mild stretching and gradually increasing the holding positions, timing is the key to quick sciatica relief.



How to treat sciatica permanently?

Diskectomy and laminectomy are some surgical remedies for sciatica pain treatment. Here the doctor removes any hindrance to the nerve like a bone spur or a slipped/herniated disc.


Which is the most successful sciatica treatment?

Nerve root pain stretches and physiotherapy are some of the successful treatments available. Relieving the pressure from the nerve is effective at treating nerve root pain, and alternating heat with ice is another effective sciatica treatment.


How long does sciatica last?

Four to six weeks is the period to improve the acute pain. Chronic pain, on the other hand, lasts over many years.


What causes sciatica buttock pain?

Spinal stenosis, ruptured spinal disc, piriformis syndrome, etc., are some causes of sciatica buttock pain.


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