Top 4 stretches for Sciatica Pain

Sciatica is a very common problem that more then 50% of the population will experience at some point in their lifetime.  It is often associated with lower back pain, but not always.  There are two main causes of Sciatica pain that runs down the back of the leg.


The most common cause of sciatica pain, which accounts for 80-85%,  is from impingement of the lower lumbar nerves.  This impingement can come from many different causes including poor posture, a rotated lumbar segment, a compressed lumbar disc, or degenerative disc disease.

The second common cause of sciatica pain is from piriformis syndrome.  True piriformis syndrome is quite rare because only about 15% of the population has the sciatic nerve actually course through the piriformis muscle.  However, most of the time the piriformis muscle is closely associated with sciatica due to the sciatic nerve irritation causing spasms or guarding of the piriformis muscle.  When the piriformis muscle is in spasm, it then can cause increase sciatica irritation, and in turn, increased sciatica pain.

So what can you do about Sciatica?  Well here is a list of the top 4 exercises for sciatica.

  1.  Double Knee to Chest- Do 10 repetition ever 3-4 hours

2.  Lumbar Rolls- Do 10 repetitions every 3-4 hours

3. Piriformis Stretching – Do 2 reps of 30 seconds.  Every 3-4 hours.

4. Sciatic Nerve Gliding-  Do 10 reps every 3-4 hours.

These exercises have been proven to help relieve sciatica pain over time.  See your physical therapist if you have questions on any of these exercises.  Looking forward to helping you in the future!