3 Easy Stretches for Sciatica Relief

Don't Push Through Sciatica Pain

40% of U.S. adults will experience sciatica at some point. 🤯‍

If you’re one of them, simply putting up with the pain can take a bigger toll on your health than you realize.

When sciatica pain flares up, having a few go-to exercises can make a big difference in finding relief.

JUST ONE THING

You might feel sharp pins and needles.

Or a dull ache running from your glute down your leg.

Sciatica pain is usually caused by nerve compression or irritation, either in the spine, or often in the hip socket.

Your JUST ONE THING to relieve Sciatica pain

Stay Moving with 3 Easy Stretches For Sciatica
Exercise

When sciatica flares up, stretching can help ease the pain.

But remember, while certain stretches work great for quick relief, long-term back and hip pain requires daily core strengthening and posture work also. (Aspects we tackle in this program.)

Try these easy stretches for sciatica pain relief!

Easy Stretches For Sciatica

1. Seated Hamstrings Stretch (try adding some gentle rotation) - Take 4-5 deep breaths while moving your foot
2. Seated Figure-4 Stretch - Take 4-5 deep breaths - If you feel really tight, you can just cross your ankles or lay on your back to do this.
3. Standing Hip Flexor Stretch - Take 4-5 deep breaths - This releases the front of your pelvis so the back doesn’t have quite as much torque on it.

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‍Extra Tip: Be gentle! If you experience any sharp pinching or intense pressure when you stretch, ease off and find a more comfortable position where you can breathe deeply.

‍Did You Know...

• The sciatic nerve can get pinched or compressed anywhere from the lower back (due to a bulging or herniated disc) to the hip, where it passes through deep muscles.
• Strengthening your core, improving alignment, and stabilizing your spine are the best ways to reduce sciatica symptoms caused by low back issues. This core program can help!
• If sciatica pain flares up suddenly, start with ice—especially if it feels sharp and intense. Then, switch to heat to help relax your muscles and ease nerve tension.

‍Until next week... Be strong

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