Say Goodbye To Sciatica Pain By Stretching These Two Muscles

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There are few things worse than an achy, lower body. That discomfort is extra miserable when accompanied by a sharp, electrical pain or even a numb sensation running all the way down your leg into your foot. If this sounds familiar, you may be experiencing sciatica.

Simply put, the term “sciatica” refers to radiating pain along the sciatic nerve, says Jessica Chellsen, DPT, CSCS, physical therapist and founder of Vibrant Coast Physical Therapy & Wellness. “The sciatic nerve runs from the glute down the back of the thigh, and it splits into two nerves just above the back of the knee,” she explains.

Meet the expert: Jessica Chellsen, DPT, CSCS, is a physical therapist, certified strength and conditioning specialist, and founder of Vibrant Coast Physical Therapy & Wellness.

The pain can flare up almost anywhere along the nerve pathway, but it’s most common around the low back or butt, back of thigh, and calf through the heel or foot, explains Chellsen. Sciatica can vary from a mild ache to a sharp burning sensation, and some people may also experience numbness or tingling in the leg or foot, per the Mayo Clinic.

If you struggle with sciatica, know you’re not alone: 40 percent of people deal with the pain at one point or another, according to the Cleveland Clinic. Luckily, stretching the glutes and hamstrings can reduce sciatica and prevent the surrounding muscles from irritating the sciatic nerve, says Chellsen. Just be mindful that if you’re having intense symptoms, stretching your hamstrings too much can further irritate the nerve in which case you want to see a doctor, she explains.

Ready to say sayonara to sciatica pain and find sweet relief? Keep scrolling for the nine best sciatica stretches that do just that according to a physical therapist.

What is the sciatic nerve?

The sciatic nerve is about 2 centimeters in diameter and consists of the L4 to S2 nerve roots, which join at the pelvis and run down the back of the thigh, says Chellsen. “The sciatic nerve controls motor function of the hamstrings and adductor muscles and branches into the tibial nerve and common fibular nerve which control the muscles of the calf, front of the lower leg, and some foot muscles,” she adds.

Sciatica can be extremely uncomfortable and travel the entire course of the nerve from the glutes all the way to the foot or part way down the back of the thigh, Chellsen explains.

Common causes of sciatica:

1. You have tight muscles. Radiating pain from the sciatic nerve is often caused by tight muscles irritating the nerve, particularly in the deep hip rotator muscles, says Chellsen.

2. You’re pregnant. A common pregnancy symptom is a change in your posture which may irritate the sciatic nerve, says Chellsen. If you are expecting and in pain, talk with your doctor or a physical therapist for pregnancy specific sciatica stretches and other pain management techniques.

3. You have a herniated disc. Sciatica often accompanies the discomfort of a slipped or ruptured disc, says Chellsen. This is often due to pressure on the sciatica nerve root (or several nerves) which triggers a burning, tingling, or numbing sensation from the glutes sometimes down into the foot, she explains.

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9 Best Sciatica Stretches

Equipment: Bodyweight, resistance band | Good for: Sciatica

Instructions: Select three to five stretches. Perform the designated reps, then continue onto the next move. If you’re experiencing active pain, perform the stretches one to two times a day. For preventative care, complete the stretches three to five times a week.

Safety note: If you have severe pain or persistent symptoms with little to no improvement, it’s time to see a doctor or physical therapist for assessment.

1. Cat Cow

How to:

1. Start in a quadruped, table-top position with neck in neutral alignment, wrists under shoulders, and knees under hips.

2. Inhale and move from a neutral table-top position into a “cow” pose by dropping belly toward the mat. Lift chin toward the ceiling as you arch back.

3. Exhale as you shift from “cow” past neutral to “cat” pose by drawing bellybutton into spine and rounding back. Keep the neck relaxed. That’s 1 rep. Complete 10 reps.

2. Standing Hip Flexor Stretch

How to:

1. Start standing with feet hips-width apart.

2. Step forward with left leg into a lunge position.

3. Gently tuck pelvis, squeeze glute, and shift forward, bending left leg

4. Hold for 30 seconds breathing deeply. You should feel a stretch in the right hip. That's 1 rep.

5. Return to standing and repeat, then switch sides. Complete a total of 2 reps on each side.

3. Supine Figure Four Stretch

How to:

1. Lie on back with knees bent and feet flat on the floor.

2. Cross right ankle over the left knee and clasp hands behind left leg.

3. Hold the bottom thigh and gently pull the whole shape toward body. If the stretch is too deep, leave the bottom leg straight on the ground for a lighter stretch.

4. Hold for 30 seconds. That's 1 rep.

5. Unwind and perform once more with same leg, then switch sides and repeat.

4. Figure Four Seated Stretch

How to:

1. Sit on a chair with feet flat on ground.

2. Cross right ankle leg over left thigh.

3. Keep spine straight and hinge forward to feel a stretch in glute and hip. Breathe deeply.

4. Hold for 30 seconds.That's 1 rep.

5. Perform once more with same leg, then switch sides and repeat.

The Original Stretch Out Strap with Exercise Book

This strap designed with built-in loops is ideal for the inflexible and modifying positions. The strap can help you achieve a stretch without compromising another part of your body, Tavel explains. For example, if you want to reach toward your toes in a hamstring stretch but you’re having trouble reaching them, you can hook the strap onto your foot and (gently!) pull on it, Yu notes.

Yoga Block

This lightweight foam block essentially raises the floor to wherever you are, Tavel explains. Adds Yu, “It just provides a nice assist when we can’t achieve the end range of a certain position, until we can progress." For instance, you might prop your hands on two yoga blocks as you do child’s pose.

High-Density Round Foam Roller

While there are many textures and high-tech roller variations on the market, this basic foam roller has all the features you really need. Foam rollers are used for self-myofascial release, Yu says, but they can also provide a nice assist for your stretches by helping to position you into a bit deeper of a range than what you could achieve on your own (similar to how a yoga block can).

Slant Board

A slant board is basically a three-piece tool that you can prop up at various angles to get into a dorsiflexed position (when you bring the foot and shin closer together). “Depending on the angle and your ankle mobility and calf flexibility, that allows you to have a great calf stretch,” Yu says, adding that she puts it by her door and hangs out on it post-run. “As a runner, slant boards are my favorite,” Yu adds.

Hypervolt Go 2

A percussion massager is an awesome adjunct to stretching by priming muscles for exercise or improving recovery afterwards. It offers a form of self-myofascial release, Yu says. This model is a fave of Tavel's, and it’s small and quiet enough to use on the go.

5. Half Kneeling Hip Flexor Stretch With Reach

How to:

1. Start kneeling on the floor.

2. Step right leg forward so both legs are bent at 90 degrees and rest right hand on inside of front leg.

3. Tuck pelvis under and shift forward so you feel a stretch in the front of the left hip.

4. Reach left arm (same side as back leg) overhead and toward right side as you breathe deeply. Simultaneously press back of right hand into right leg.

5. Hold for 30 seconds. That's 1 rep.

6. Perform once more with same leg, then switch sides and repeat.

6. Lying Hamstring Stretch With Band

How to:

1. Lie on back with legs extended.

2. Place a thick band or yoga strap around right foot and raise right leg.

3. Holding the strap, use arms to assist and gently pull the right leg closer to body, keeping knee straight to feel a stretch in hamstring. You should feel a “good” stretch, but do not push into increased nerve pain. Breathe deeply.

4. Hold for 30 seconds and release. That's 1 rep.

5. Perform once more with same leg, then switch sides and repeat.

7. Seated Banded Calf Stretch

How to:

1. Sit on a mat with right leg extended and left leg bent.

2. Place a heavy mini resistance band around right foot and hold with both hands

3. Pull back with the band and alternate flexing and pointing right foot for 30 seconds. That's 1 rep.

4. Perform once more with same leg, then switch sides and repeat.

8. Pigeon

How to:

1. Start in a high plank and bring left knee forward so lower leg rests on mat and shin is parallel to top of mat. Keep weight resting on outer thigh and back leg straight out behind you on the ground.

2. Maintain a straight and neutral spine and hinge forward at hips. Be careful not to hunch or round forward.

3. Lower forearms onto mat in front of bent leg and lower torso to rest.

4. Hold for 30 seconds. That's 1 rep. Complete 2 reps on each side.

(Check out detailed pigeon form tips and variations here.)

9. Standing QL Stretch

How to:

1. Start standing with feet hips-width apart and arms at sides.

2. Step right foot behind left leg. (Position as if doing a curtsy lunge.)

3. Rest left hand on inner thigh of left leg and simultaneously reach right arm up and overhead toward left.

4. Hold the position for 30 seconds. That's 1 rep. Complete 2 reps on each side.

Frequently Asked Questions

Can you stretch to get rid of sciatica?

Sometimes. Depending on the cause of the sciatica pain, you may be able to stretch the muscles the nerve runs through to lessen it, says Chellsen. However, if you feel extreme pain while trying to stretch the sciatica, stop immediately and talk with your doctor. Similarly if your pain continues and/or worsens, it’s also time to check-in with a physician or a physical therapist.

What are the best exercises for sciatica?

The “best” exercise for sciatica depends on the root of your pain, but consider starting with seated stretches, especially if you struggle with balance. From there, it’s also important to focus on strengthening your core and hips to prevent future sciatica, adds Chellsen.

Can you stretch for sciatica in bed?

Yes. Stretching for sciatica in bed may help alleviate pain first thing in the morning, says Chellsen. Try the supine figure four stretch and lying hamstring stretching with a band while lying in bed as soon as you wake up. These can both help minimize pain. Keep in mind that it may be easier to perform stretches on a solid surface, like a mat or rug, than your cushy mattress.

Sciatica Stretching Benefits

1. Decrease current discomfort. It may seem obvious, but if you’re experiencing radiating pain along your sciatica nerve, stretching the muscles the nerve runs through can help minimize and ease that pain, says Chellsen.

2. Prevent future pain. “If you are regularly stretching the muscles surrounding the nerve, it can help decrease the frequency of flare ups,” says Chellsen. So, if you know you’re prone to sciatica, prevent further injury and proactively stretch with the above stretches.

3. Improve performance. If you sit at a desk all day (guilty!), you may begin to experience lower back discomfort and sciatica pain, says Chellsen. To help combat this sedentary lifestyle, stretching the surrounding area at least three to five times a week can reduce the ache and improve your performance in your workouts.

4. Boost strength. If you experience sciatica and lower back pain, research shows you may have a weak core and/or glutes. When you stretch the surrounding muscles, you can improve your ability to move efficiently leading to better strength gains.
   

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