Sciatica Stretching Exercises

Sciatica, a sharp burning pain that starts in the buttocks and travels down the leg, is caused by pressure on the sciatic nerve. This pressure occurs from tightness of the piriformis muscle, which runs across the buttocks and to the outer hip. Stretching this muscle helps lessen and prevent sciatica pain. The Mayo Clinic advises people to keep a controlled motion while doing sciatica stretching exercises and avoid twisting or bouncing.

Side Lying Piriformis Stretch

To stretch the piriformis muscle and ease painful sciatica, lie on your side near the edge of a training table or firm bed. Keep your bottom leg straight and bend the upper leg and place the foot of the upper leg behind the knee of the lower leg. Exhale and slowly lower the knee of the upper leg toward the floor. You should feel a comfortable stretch across the buttocks into the hip. If you don't, apply slight downward pressure with your hand to the outside of the upper thigh to increase the stretch. Hold a comfortable stretch for 30 to 60 seconds, then slowly return to the starting position and switch sides. To stretch the tight muscle at a slightly different angle, you can perform this stretch while seated. If this or any stretch increases the sciatica pain, stop immediately and proceed to the next stretch.

Knee to Opposite Shoulder Stretch

Lie face up with both knees straight, bend the knee of the painful leg toward your chest, grab the upper shin with both hands and slowly pull it toward your chest. When you feel a slight stretch in the gluteal area, exhale and angle the pull toward the opposite shoulder. You should feel a comfortable stretch across the glutes into the hip. Hold for 30 to 60 seconds, return to the starting point and repeat with the opposite leg. This stretch loosens the muscle tightness and lessens sciatica pain. You can perform this stretch while standing with your back leaning against a wall or while seated with your back supported to stretch the muscle at a different angle.

Figure Four Piriformis Stretch

An advanced way to target a tight piriformis muscle and sciatica pain is to lie on your back with both legs straight, then bend the painful leg at the hip and knee and place the outer aspect of your shin just above the knee of the straight leg. Bend the knee of the straight leg and grab it around the upper shin with both hands. Exhale and slowly pull toward your chest. You should feel a comfortable stretch across the buttocks into the back of the hip of the upper leg. Hold it for 30 to 60 seconds, slowly return to the starting position and repeat with the other leg.