Best Exercises for Sciatica Relief

Sciatica can cause sharp, radiating pain that travels from the lower back down into the leg. While chiropractic adjustments are one of the best ways to relieve pressure on the sciatic nerve, exercises for sciatica relief can also help reduce discomfort and prevent flare-ups.

Chiropractor-Recommended Sciatica Exercises

1. Knee-to-Chest Stretch
   Lie on your back, bend one knee, and gently pull it toward your chest. Hold 20–30 seconds, then switch sides. This eases lower back and hip tension.

2. Piriformis Stretch
   Lie on your back, cross one ankle over the opposite knee, and gently pull the lower leg toward your chest. Hold 20–30 seconds. This targets the piriformis muscle, which often irritates the sciatic nerve.

3. Cat-Cow Stretch
   On hands and knees, alternate arching (cow) and rounding (cat) your spine. This improves flexibility and mobility in the lower back.

4. Seated Hamstring Stretch
   Sit on the edge of a chair, extend one leg straight, and lean forward gently. Hold 20–30 seconds per side to release hamstring tension linked to sciatica.

5. Pelvic Tilts
   Lie on your back with knees bent. Flatten your lower back against the floor by tightening your core, then release. Repeat 10–15 times. This strengthens stabilizing muscles around the spine.

The Chiropractic Connection
Exercises help manage symptoms, but sciatica often comes from nerve pressure in the spine. Chiropractic adjustments relieve that pressure, making these stretches more effective and preventing recurrence.

“For sciatica, exercises work best when paired with adjustments. That way you’re treating both the symptoms and the root cause.” — Dr. Saeed Hafez