Simple Stretches to Help Ease Sciatica

Sciatica can cause pain that radiates from your lower back down into the leg, often making everyday activities uncomfortable. While every case is unique, gentle stretching is one way many people find temporary relief. These stretches aim to reduce tension around the sciatic nerve and improve mobility — but remember, they’re not a cure. If your symptoms persist, it’s best to get assessed by a chiropractor or health professional.

1. Piriformis Stretch

The piriformis muscle runs near the sciatic nerve, and when tight, it can aggravate symptoms.

• Lie on your back with knees bent.

• Cross one ankle over the opposite knee.

• Gently pull the lower leg towards your chest until you feel a stretch in the buttock.

• Hold for 20–30 seconds, then switch sides.

Step-by-step guide to the piriformis stretch: 1) Lie on your back with knees bent, 2) Cross one ankle over the opposite knee, 3) Gently pull the lower leg toward your chest to feel a stretch in the buttock. Hold for 20-30 seconds and then switch sides.

2. Pelvic tilts

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

• Pull your bellybutton towards your spine and clench your buttock muscles to roll the tail bone up off the floor.

• The majority of the effort should come from your abdominal and buttock muscles.

• Your lower back should press firmly into the floor. Relax and repeat.

Instructional guide for performing the pelvic stretch:1. Lie on your back with knees bent and feet flat.2. Engage core and glutes to lift the tailbone.3. Press lower back firmly into the floor, relax, and repeat.

3. Knee-to-Chest Stretch

This movement helps ease pressure in the lower back.

• Lie on your back with knees bent.

• Bring one knee up towards your chest, keeping the other foot on the ground.

• Hold for 20 seconds, then repeat with the other leg.

Step-by-step guide to performing the knee-to-chest stretch: Lie on your back, draw one knee towards your chest, hold for 20 seconds, and switch legs for a complete stretch.

A Note of Caution

If any stretch increases your pain, stop immediately. These are general mobility exercises, not medical treatment. Persistent or severe sciatica should always be assessed by a professional.

👉 At Flex Spinal in Glen Iris, our chiropractors use evidence-based techniques like Cox Flexion-Distraction Therapy to relieve sciatic nerve pressure and create personalised care plans. If you’re experiencing ongoing sciatica, we’d be happy to guide you toward safe and lasting relief. Learn More