Sciatica Exercises: The Best Stretches for Optimal Pain Relief

Sciatica generally gets better within four to six weeks. Exercising and stretching, however, can aid in the healing process as well as reduce pain. Some of the best and time-tested exercises to relieve sciatica pain and reduce inflammation are discussed below.

1Knee to chest

The following steps are involved in this movement:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep one leg on the floor, and bring one knee to the chest.
  • For up to 30 seconds, or however long is comfortable, hold the knee to the chest.
  • Slowly release the leg and repeat with the other leg.
  • Perform 3 repetitions on each leg.

Yoga stretch

Yoga practitioners may already be familiar with this movement:

  • Stretch your legs out straight on the floor with your feet together.
  • Put the right ankle across the left knee by bending the right leg.
  • The upper body should come down gently toward the thigh as you lean forward at the hips.
  • To increase the stretch, bend the left leg in with your hands behind your thigh if possible without discomfort.
  • The stretch should be held for 10-20 seconds, depending on your comfort level.
  • Release the hold slowly and repeat the stretch on the other side.