Sciatica can cause sharp, burning pain that radiates from the lower back, through the hips, and down one leg. For many people, even simple tasks like walking, sitting, or sleeping become uncomfortable.

The good news? Gentle stretching can often help reduce pressure on the sciatic nerve, ease muscle tension, and support the healing process.

Here are five simple stretches that may offer relief from sciatic pain—ideal to do at home as part of a daily routine.

1. Child’s Pose
This calming yoga stretch helps to release tension in the lower back and hips—two key areas involved in sciatica.

How to do it:

• Kneel on a mat and sit back onto your heels.
• Reach your arms forward and lower your forehead to the floor.
• Breathe deeply and hold for 30–60 seconds.

2. Piriformis Stretch
A tight piriformis muscle (deep in the buttock) can compress the sciatic nerve. This stretch targets that specific muscle.

How to do it:

• Lie on your back and bend both knees.
• Cross your right ankle over your left knee.
• Gently pull your left thigh towards your chest.

Hold for 30 seconds, then switch sides.

3. Seated Spinal Twist
This twist gently stretches the spine and glutes, both of which can affect sciatic nerve pain.

How to do it:

• Sit with both legs straight.
• Cross your right foot over your left leg, placing it on the floor.
• Twist your torso to the right, placing your right hand behind you.
• Use your left arm to support the twist.

Hold for 30 seconds, then switch sides.

4. Knee-to-Chest Stretch
This stretch helps lengthen the lower back and ease tightness in the surrounding muscles.

How to do it:

• Lie on your back and gently pull one knee towards your chest.
• Keep the opposite leg extended on the floor.
• Hold for 20–30 seconds, then switch legs.
• For a deeper stretch, bring both knees in together.

5. Downward-Facing Dog
This full-body pose stretches the spine, hamstrings and calves—relieving tension that may contribute to sciatic pain.

How to do it:

• Start on your hands and knees.
• Lift your hips up and back, straightening your legs as much as comfortable.
• Keep your head between your arms and your spine long.

Hold for 30 seconds, breathing slowly.

Still in Pain? Let’s Get to the Root of the Problem
While stretches can offer temporary relief, sciatica is often caused by underlying issues such as spinal misalignment, disc irritation, or nerve compression. Left untreated, the pain can return—or become worse over time.

That’s where chiropractic care comes in.

At our clinic, we don’t just treat the symptoms—we look for the root cause of your sciatica. Using expert assessment, gentle chiropractic adjustments, and a personalised treatment plan, we help you move more freely and feel better—naturally.

Ready to find lasting relief?

👉 Click the ‘Book now‘ link at the top of any page here on our website to book your consultation today and let us help you take the first step towards a pain-free life.