9 Stretches for Sciatica Pain Relief

Sciatic discomfort typically starts in the lower back and radiates down the legs. Certain movements can help ease this pain — for instance, a seated glute stretch or a standing hamstring stretch may offer relief.

What is the sciatic nerve?

Pain from the sciatic nerve can be intensely painful and limiting, sometimes making you reluctant to move. It’s a fairly common issue, affecting an estimated 10–40%  of people at some point in their lives.

The sciatic nerve originates in the low back and travels through the hips and buttocks before descending each leg. Sciatic pain typically follows the route of the nerve on the affected side and occurs when a nerve along this path becomes pinched or irritated.

Frequent causes of sciatica include:

• a herniated disk
• narrowing of the spinal canal (spinal stenosis)
• trauma

Sciatic symptoms can also arise  from piriformis syndrome. The piriformis muscle spans from the buttock at the spine’s edge to the top of the thigh at the back. If this muscle spasms, it can compress the nearby sciatic nerve, producing sciatica-like pain.

Licensed physical therapist Mindy Marantz notes that sciatica can stem from many causes. “Determining what is restricted in movement is the first step toward resolving the issue,” she says. Often the troublemakers are the low back and hips.

Dr. Mark Kovacs, a certified strength and conditioning specialist, recommends stretches that externally rotate the hip to help relieve most sciatica symptoms.

Below are nine stretches that help with external hip rotation and can ease nerve irritation:

• seated glute stretch
• sitting spinal stretch
• basic seated stretch
• figure-4 stretch
• knee-to-opposite-shoulder
• forward pigeon pose
• standing hamstring stretch
• standing piriformis stretch
• scissor hamstring stretch

1. Seated glute stretch

1. Sit on the floor or in a chair with your legs extended in front of you.
2. Bend your right leg and place your right ankle over the left knee.
3. Lean forward, letting your upper body move toward your thigh.
4. Hold for 15–30 seconds to stretch the glutes and lower back.
5. Repeat on the opposite side.

2. Sitting spinal stretch

Sciatica can be worsened when vertebrae press on nerves. This movement helps create space in the spine and reduces pressure on the sciatic nerve.

1. Sit with your legs extended and your feet flexed upward.
2. Bend your right knee and set your foot on the floor to the outside of the opposite knee.
3. Place your left elbow outside your right knee and gently rotate your torso to the right.
4. Hold for 30 seconds, repeat three times, then switch sides.

3. Basic seated stretch

Start this stretch by sitting in a chair and crossing the affected leg over the other knee. Then:

• Lean forward from the chest while keeping your spine long. Only go as far as is comfortable; stop if you experience pain.
• Maintain the hold for 30 seconds, then perform the stretch on the other side.

4. Figure 4 stretch

This move helps open the hips. For sciatica relief, follow these steps:

1. Lie on your back with both knees bent.
2. Cross your right ankle over your left thigh and bring your legs toward your torso.
3. Hold briefly, then repeat on the opposite side.

Do not force the position; allow gravity to naturally deepen the stretch.

5. Knee to the opposite shoulder

This straightforward stretch eases tension in the gluteal and piriformis muscles, which can inflame and press on the sciatic nerve.

1. Lie on your back with legs straight and feet flexed upward.
2. Bend your right knee and clasp your hands around it.
3. Gently guide your right knee across your body toward the left shoulder and hold for 30 seconds. Only pull to a comfortable range; it should feel like relief, not pain.
4. Return the leg to the starting position by pushing the knee away.
5. Do 3 repetitions, then switch legs.

6. Standing hamstring stretch

This stretch targets hamstrings that can become tight with sciatica and contribute to discomfort.

1. Place your right foot on an elevated surface at or below hip height — a chair, ottoman, or stair step works. Flex your foot so the toes point up; if your knee hyperextends, keep a slight bend.
2. Lean forward slightly toward your raised foot; deeper forward motion increases the stretch, but stop before pain begins.
3. Lower the hip of the raised leg rather than lifting it. If needed, loop a strap over your right thigh and under your left foot to help gently draw the hip down.
4. Hold for at least 30 seconds, then switch sides.

7. Standing piriformis stretch

This standing variation can relieve sciatica, though balancing may be a challenge. You can also perform it with your back near a wall, feet about 24 inches away from the wall for extra support.

• While standing, place the affected leg’s foot over the knee of your other leg to form a figure-4. Bend the standing leg and lower your hips to about a 45-degree angle.
• Hinge at the waist and swing your arms while keeping your back straight. Hold for 30–60 seconds.
• Swap legs and repeat.

8. Scissor hamstring stretch

The ischial tuberosity, commonly called the sit bones, is part of the pelvic structure that includes the ilium and pubis. The hamstrings attach here via the sacrotuberous ligament, and when tight, they can mimic sciatica symptoms.

This stretch loosens those hamstrings, lessening their pull on the sciatic nerve. Practicing it daily may be helpful.

• Set your right foot roughly 3 feet behind your left foot.
• Thrust your hips forward and draw your shoulders back, ensuring your right hip isn’t ahead of your left. A mirror can help you check alignment.
• Place your hands on your hips and use a chair for balance if required.
• Lean your torso slightly over the front leg by bending from the waist while keeping your spine long. Keep your weight on the front leg.
• Hold for 5–10 seconds, then repeat on the other side. Do 3–5 reps per leg.

9. Forward pigeon pose

1. Start on all fours.
2. Bring your right leg forward and place it on the floor in front of you, with the lower leg roughly horizontal and the right foot near the left knee while the right knee stays to the right.
3. Extend the left leg straight behind you with the top of the foot on the mat and toes pointing back.
4. Shift your weight gradually from your hands to your legs so your legs support you. Sit up tall with hands placed beside your legs.
5. Inhale deeply, then exhale as you fold your torso forward over the front leg, supporting yourself with your arms.
6. Repeat on the other side.

Exercise with caution

Kovacs stresses that you shouldn’t expect to achieve the same range of motion you see demonstrated online. “Don’t assume that because of videos or TV demonstrations you’ll be able to get into these poses,” he says. “Many demonstrators are highly flexible from years of practice. Stop if you feel pain.”

Corina Martinez, a physical therapist with Duke Sports Medicine and a member of the American Medical Society for Sports Medicine, notes there’s no single exercise that works for everyone with sciatica.

She recommends adjusting positions, such as how far you draw your knees in, and paying attention to what feels best. “If one position eases symptoms, that’s the approach you should pursue,” she says.

Martinez advises that anyone with persistent mild sciatic pain beyond a month should consult a doctor or physical therapist. A tailored treatment plan, including a home exercise routine, may help address the underlying issues.

The first line of intervention for sciatica should definitely be physical therapy because it is active, it is educational, and the primary goal is to restore function and make each patient independent.The clue is to find experienced, manual trained physical therapists who combine an understanding of alignment, movement, and therapeutic exercise, and who set up a clear plan of care to reach measurable goals. After that, what’s left is to actively participate in the program! — Mindy Marantz, PT, MS, GCFP

Frequently asked questions

Can you get rid of sciatica by stretching?

Stretching can help control sciatica, but you should work with a qualified clinician to ensure you perform the moves safely. Most cases improve over time — about 80–90% — and stretching can support recovery.

What are 4 exercises for sciatica pain?

Helpful seated exercises include the glute stretch, sitting spinal stretch, and the basic seated stretch, while standing moves like the scissor hamstring stretch can also be beneficial. You may also consider using supportive sciatica pillows to ease discomfort during rest.

What are the best stretches to get rid of sciatica?

A comprehensive plan often blends seated, standing, and supine stretches — for example, the seated figure-4 and basic seated stretches, the forward pigeon, and the standing piriformis stretch. Work with a healthcare professional to design the right routine for you.

What is the 30-second stretch for sciatica?

There isn’t one single 30-second stretch that cures sciatica. Several stretches can be held for about 30 seconds, such as the seated glute stretch, the sitting spinal stretch, and the knee-to-opposite-shoulder stretch.