As a chiropractor, I regularly see patients struggling with the discomfort of sciatica—whether it’s sharp shooting pain, a dull ache, or that frustrating tingling sensation running down the leg. One of the most effective ways to manage this condition (alongside chiropractic care) is through gentle stretching and movement. Below are four simple stretches and exercises I often recommend to help relieve pressure on the sciatic nerve and support long-term mobility.
1. Seated Spinal Twist
This is a great stretch to open up the lower back and hips, where a lot of sciatic tension tends to build.
- Sit with your legs straight out in front.
- Bend your right knee and cross it over your left leg, placing your foot flat on the floor.
- Use your left arm to gently guide the twist, placing your elbow on the outside of your right knee.
- Hold for 20–30 seconds, then switch sides.
2. Knee-to-Chest Stretch
A simple, effective way to ease lower back tension.
- Lie on your back with knees bent.
- Pull one knee in toward your chest while keeping the other foot on the floor or leg extended—whatever’s more comfortable.
- Hold for 20–30 seconds, then switch legs.
3. Piriformis Stretch
This one targets the piriformis muscle, which is a common culprit in sciatic irritation.
- Lie on your back and bend both knees.
- Cross your right ankle over your left knee.
- Reach behind your left thigh and gently pull it toward your chest.
- You should feel a deep stretch through your right glute.
- Hold for 20–30 seconds, then change sides.
4. Cat-Cow Stretch
This gentle movement helps loosen the spine and improve flexibility.
- Start on all fours with your hands under your shoulders and knees under your hips.
- Inhale as you arch your back up toward the ceiling (cat).
- Exhale as you drop your belly and lift your chest and tailbone (cow).
- Move slowly between these positions for about 30 seconds.
My Advice as a Chiropractor:
These stretches can be incredibly helpful when done consistently—but they should never cause pain. Always move within your comfort zone, and don’t hesitate to stop if something doesn’t feel right.
If your sciatica is persistent or getting worse, it’s worth having your spine assessed. At Miracle Life Chiropractic, we look at the bigger picture—your posture, alignment, lifestyle, and muscle imbalances—to create a personalised plan for long-term relief.
Ready to feel better and move more freely? Book an appointment with us today—I’d love to help you get back to doing what you love, pain-free.