Beat Sciatic Pain with these Easy Sciatica-Specific Stretches

sciatic pain relief image

Sciatica affects more than 3 million people in the US each year and is a very common issue that I see and help treat on a daily basis.

Sciatic pain is no fun 🙁

It can be extremely painful, sending shooting pains from your hips down through your legs and into your foot! This pain can be so severe that if left untreated it can cause you to have limited walking range, and even keep you from enjoying/participating in basic activities and being able to sleep well (due to the pain).

But, sciatic pain can easily managed 🙂

In the video below, I explain the causes of sciatic pain and give some magical stretches that will relieve the pain!



What Is Sciatica – Sciatic Pain

Sciatica refers to pain that originates in the sciatic nerve, which is found in the hip/glute area, but the pain can radiate along the entire nerve line or stem, which runs from the hip, down the legs and into the feet.

The sciatic nerve is actually one of the longest in the body, and this is why sciatica is so painful…it can cover and stretch the entire length of the lower body!


What Causes Sciatic Pain

There are many causes for sciatic pain. Below are the most common:

  • herniated (slipped, ruptured) disc
  • nerve impingment – from sitting or standing too long
  • degenerative disc disease – common with natural aging
  • excessive weight – causes an imbalance in the body, resulting in poor posture
  • isthmus spondylolisthesis – small stress fracture causing misalignment of the spine
  • lumbar spinal stenosis – narrowing of the spinal canal, common with natural aging
  • Piriformis syndrome (very common) – muscle in the glutes that compresses the nerve when inflamed
  • Improper gait – improper walking stride

Sciatic pain is also fairly common in pregnant women due to the extra weight gain in the midsection, which throws off the pelvic and spinal alignment.

How to Relieve Sciatic Pain

Medication will only dull the pain, it can not permanently fix the problem. Only stretching and manual manipulation will work to release the muscles surrounding and compressing the sciatic nerve.

Below are the 3 stretches that I performed in the video. Please watch the video above for full instruction on how to properly perform each stretch.

Seated Twist Stretch

seated twist sciatica stretch

seated twist sciatica stretch 2


Pigeon Stretch

pigeon sciatica stretch 2

pigeon sciatica stretch

Laying Figure Four

figure 4 sciatica stretch

Start Feeling Better!

I hope you find this information and stretch sequence helpful.

If you know or think you have sciatic pain, give these simple stretches a try. Start slowly to see if you feel relief in the hip and leg areas. You should feel some initial relief, but it will take a few days of performing these stretches to feel a good noticeable difference.


FBP - Cover Art - 5 Moves To a Better Snooze

A daily stretching routine is one of the absolute BEST things you can do for your body. 

To help you with this, I’ve created this FREE eBook guide that details my 5 favorite stretches that I do each night before going to sleep. It’ll melt away any body aches and completely relax your body!

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One Response

  • Hi Patty,
    Thanks for all of the helpful information. I really enjoyed working out with you at Unison Industries. Those sessions set me on a path to a more healthier lifestyle. I’ve battled sciatica for several years and your advice is right on point. I use to be in severe pain but over time with exercise, stretching and light medication I’ve been able to reduce the symptoms dramatically. I workout 2-3 times per week and incorporate stretching after cardio and before weights. Keep up the great work you are doing!

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