7 Best Pinched Sciatic Nerve Stretches and Exercises

Making a daily habit of doing pinched sciatic nerve stretches and exercises can dramatically relieve debilitating low back pain and leg pain associated with sciatica.

The sciatic nerve originates in the lumbar spine and runs through the tiny pear-shaped muscle in the buttocks called the piriformis.

It can bring on a wave of shooting electric pain, numbness, tingling, and even leg weakness when it gets pinched. These sciatica symptoms are commonly felt in the hips, back of thighs, and sometimes down into your toes.

So What Causes Sciatica?

According to Spine-Health.com, sciatica is most commonly caused by:

a herniated disc in the lumbar spine
lumbar degenerative disc disease
spondylolisthesis
spinal stenosis
or osteophytes and arthritis in the spine

Whether your sciatica pain feels like you have an electric eel strapped to your buttock sending pulses of pain down your leg into your foot, or it feels more like a constant, dull ache…You Need To Exercise!

How To Get Your Sciatic Nerve To Stop Hurting

In this article, you’re going to learn the 7 Best Pinched Sciatic Nerve Stretches and Exercises.

Once you have mastered these stretches and exercises, you can say adios to that painful, radiating sciatic nerve pain down your leg.

Try doing these ten exercises one time a day for 21 days.

Why 21?

Well, it’s said that it takes 21 days to form a habit.

Once your low back feels less sore, you can reduce the stretches to once a day and then three to four times per week for essential back health maintenance.

However, before we begin, I feel like I should mention that you should ALWAYS consult with your doctor and get a proper diagnosis.

Let’s begin.

Pinched Sciatic Nerve Stretches and Exercises #1: Knees to Chest Stretch

While you’re still on your back, with your knees bent, grab your left knee and pull it to your chest.

Hold for 20 seconds.

With your abs contracted, try to straighten your right leg. Now, if you experience any soreness in your lower back, just keep your right leg bent.

Repeat this move with the other leg.

Pinched Sciatic Nerve Stretches and Exercises #2: Piriformis Stretch (Lying Down)

When performing the piriformis stretch, make sure to contract your abs before crossing your leg and resting your foot on the other knee.

Hold this stretch for 30 seconds, and then repeat with your other leg.

Pinched Sciatic Nerve Stretches and Exercises #3: Seated Hip Stretch

While in a sitting position, cross your right leg over your straightened left leg. Hug your right knee with your left arm, making sure to keep your back straight.

Hold this stretch for 30 to 60 seconds, and then repeat on the opposite side.

Pinched Sciatic Nerve Stretches and Exercises #4: Bridge Pose

The Bridge Pose helps to reverse the excessive shortening of the hip flexors from prolonged sitting.

It helps open and stretch your tight hips and also helps strengthen the glutes.

Lie on your back with your hips and knees bent to 90 degrees, with your feet flat on the floor and arms palm down by your sides.

Draw in your abdominal muscles and keep them like that throughout the entire exercise.

Hold the position for 5–10 breaths.

Pinched Sciatic Nerve Stretches and Exercises #5: Standing Hip Abduction w/Band

Thera-Band hip abductions strengthen the outside of the hip muscles, which help externally rotate and lift your legs to the side.

Start by looping one end of the resistance band around a sturdy object and the other end around your ankle.

Stand tall with the looped ankle farthest from the opposite end of the band while holding the sturdy object with your inside arm.

Lift your outer leg up and straight out to the side as far as possible. Pause, then return your leg to the starting position.

Do 15–20 repetitions on each side.

Pinched Sciatic Nerve Stretches and Exercises #6: Hip Rotator Muscle Energy Stretch

Raise and lower your leg until it fatigues. Vary the degree of hip flexion to isolate the different muscle fibers responsible for limiting motion.

When changing to a new position, first gently push your knee to the floor, holding for a few seconds, and then relax into the stretch.

Finish the stretch in the pigeon pose and hold for 20 seconds.

Pinched Sciatic Nerve Stretches and Exercises #7: Clam Shell Exercise

The Clam Shell strengthens hip abductors because you are lifting them against gravity.

Lie on your side, with your knees pointed forward and bent at a 90-degree angle. Place the resistance band around your knees.

Lift your top knee upwards about 8–12 inches, making sure your upper foot stays in place against your lower foot. Lower your upper knee to the bottom knee. This completes one repetition.

Repeat 15–20 times and then switch sides.

If you’re still feeling radiating sciatic pain down your leg…

In my book, Best Treatment for Sciatica Pain, you will learn easy-to-understand and follow sciatica exercises and techniques, accompanied by clear illustrations that demonstrate the proper body positions.

Performing these dynamic exercises in Best Treatment for Sciatica Pain really can work wonders for stubborn sciatica and SI joint pain. And all it takes is just 15 to 20 minutes per day.

If you have low back pain and sciatica, help is on the way to a more vibrant and engaging quality of life. Find relief from sciatica and SI joint pain with these 29 proven exercises from an orthopedic massage therapist specializing in treating chronic pain. You’ll be glad you did!