Sciatica pain can be sharp, burning, or aching. It often travels from the lower back into the buttock and down the leg. For many people, it makes sitting, walking, or sleeping uncomfortable.
The good news is that the right exercises can reduce sciatica pain and help prevent it from returning. In this blog, we share simple sciatica pain relief exercises, along with pictures and video links, so you can perform them safely and correctly.
What Is Sciatica?
Sciatica occurs when the sciatic nerve becomes irritated or compressed. Common causes include disc bulges, spinal stiffness, muscle tightness, or prolonged sitting.
Symptoms may include:
- Pain radiating down one leg
- Tingling or numbness
- Burning or electric-like sensations
- Pain that worsens with sitting
Gentle, targeted movement is often one of the most effective ways to ease symptoms.
Why Exercises Help Sciatica
Sciatica exercises work by:
- Reducing pressure on the nerve
- Improving spinal and hip mobility
- Releasing tight muscles
- Restoring healthy movement patterns
Consistency is key. These exercises should feel relieving, not painful.
1. Sciatic Nerve Glide
📸 Image suggestion: Supine sciatic nerve glide
📹 Video: https://www.youtube.com/watch?v=tr88uGR5w80
This exercise helps the sciatic nerve move freely without overstretching it.
How to do it:
- Lie on your back with one knee bent.
- Hold behind the thigh.
- Slowly straighten the knee while pointing the toes up.
- Bend the knee again.
- Repeat 10 times each side.
Move gently and slowly.
2. Knee to Chest Stretch
📸 Image suggestion: Single knee to chest stretch
📹 Video: https://www.youtube.com/watch?v=0vzNu8cLI04
This stretch reduces tension in the lower back and buttock.
How to do it:
- Lie on your back.
- Pull one knee toward your chest.
- Hold for 20–30 seconds.
- Switch sides.
- Repeat 2–3 times.
3. Piriformis Stretch (Figure 4 Stretch)
📸 Image suggestion: Figure 4 stretch lying
📹 Video: https://www.youtube.com/watch?v=LjJZQBRd_XA
Tight piriformis muscles can irritate the sciatic nerve.
How to do it:
- Lie on your back with knees bent.
- Cross one ankle over the opposite knee.
- Pull the supporting leg toward your chest.
- Hold for 20–30 seconds.
- Switch sides.
4. Seated Spinal Flexion
📸 Image suggestion: Seated forward bend
📹 Video: https://www.youtube.com/watch?v=KxKkX5XzOWI
This movement can reduce nerve sensitivity for some people.
How to do it:
- Sit upright in a chair.
- Slowly bend forward, reaching toward your knees.
- Relax your neck and shoulders.
- Hold for 5–10 seconds.
- Return upright.
- Repeat 5–8 times.
Stop if leg pain increases.
5. Glute Bridge
📸 Image suggestion: Glute bridge exercise
📹 Video: https://www.youtube.com/watch?v=m2Zx-0-0Bbw
Strong glutes support the spine and reduce nerve irritation.
How to do it:
- Lie on your back with knees bent.
- Push through your heels.
- Lift hips toward the ceiling.
- Squeeze glutes gently.
- Lower slowly.
- Repeat 10–12 times.
6. Standing Hamstring Stretch
📸 Image suggestion: Standing hamstring stretch
📹 Video: https://www.youtube.com/watch?v=1U4x4YwFZ3I
Tight hamstrings can worsen sciatica symptoms.
How to do it:
- Place one foot on a step or chair.
- Keep your back straight.
- Lean forward slightly from the hips.
- Hold for 20–30 seconds.
- Switch sides.
Tips for Exercising with Sciatica
- Move slowly and gently
- Avoid sharp or worsening leg pain
- Breathe normally
- Perform exercises once or twice daily
- Stop if symptoms increase significantly
Sciatica exercises should feel relieving, not aggressive.
When to Seek Physiotherapy
If sciatica pain:
- Persists longer than a few weeks
- Worsens with movement
- Causes weakness or numbness
- Interferes with work or sleep
A physiotherapist can identify the cause and tailor exercises specifically for you.
At Narrow Gate Physiotherapy, we assess your spine, hips, posture, and nerve mobility to create a personalised plan for long-term relief.
Need Personalised Sciatica Treatment?
You don’t have to manage sciatica alone. If leg or nerve pain is affecting your daily life, contact Narrow Gate Physiotherapy today. We’ll help you move with confidence and reduce pain safely.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.