9 Best Exercises for Sciatica Pain Relief

9 Best Exercises for Sciatica Pain Relief

Sciatica pain can cause pain, discomfort, and tingling or numbness down the leg (due to nerve compression in the lower back) and may directly interfere with daily activities. The inflammation of the longest nerve in the body, the sciatic nerve, typically gives rise to pain on one side of the body. Common causes of pain include herniated discs, spinal stenosis, piriformis syndrome, and prolonged sitting/standing.

The good news is, that some exercises relieve pressure on the sciatic nerve, enhance flexibility, and strengthen the muscles that support the area. The best physiotherapists in Lahore at Physio Resource recommend the best exercises for the control of sciatica pain and the promotion of recovery.

You Must Know: Sciatica Pain Treatment in Lahore

Say Goodbye to Sciatica Pain with These 9 Expert-Approved Exercises!

Top Exercises for Sciatica Pain Relief

• Supine Hamstring Stretch (Straight leg raise)

Purpose: Loosens tight hamstrings that may worsen sciatic pain.

How to do it:

• Begin lying on your back with one leg extended straight (vertically).
• Reach with both hands to the back of your thigh or calf and gently pull your leg towards your chest.
• Hold for 20–30 seconds and change sides.

🔄Repeat 3 times per leg.

• Piriformis stretch

Purpose: By stretching the piriformis muscle, pressure on the sciatic nerve is relieved.

How to do it:

• Begin with lie flat on your back; cross the right ankle over the left knee.
• Grasp with both hands the left thigh; pull towards the chest slowly.
• Hold for 30 seconds and change sides.

🔄Repeat 3 times per leg.

• Nerve Gliding Exercises (Sciatic Nerve Mobilization)

Purpose: To improve nerve mobility and relieve impingement.

How to do it:

• Sit on a chair straight with both feet on the ground.
• Straighten your affected leg while you dorsiflex your foot.
• At the same time, slightly tilt your head forward.
• Hold for a count of 5 and release.

🔄10 reps on each side.

• Cat-Cow Stretch

Purpose: Good for spinal mobility and relieving tension in the lower back.

How to do it:

• Maintain a Quadruped position (Get on one’s fours with the hands under the shoulders and the knees under the hips)
• Cow pose (Arch the back while keeping the head up)
• Cat pose (Then round the back while tucking the chin)

🔄 Repeat 10 slow times.

• Glute Bridge

Purpose: Strengthen the lower back, glutes, and core muscles that assist the spine.

How to do it:

• Lie on back with knees bent, feet flat on the floor.
• Lift hips while squeezing glutes, holding for 5 seconds.
• Lower back down

🔄 Repeat 10 slow times.

• Seated Spinal Twist

Purpose: Improves spinal flexibility and is good for relieving lower-back strain. 

How to do it:

• Sit with both legs extended.
• Cross the right leg over the left while left elbow presses against the right knee.
• Gently twist the torso to the right and hold for 20 seconds.

🔄 Repeat on the opposite side.

• Child’s Pose

Purpose: To stretch the lower back and the hips with relief from sciatic pain.

How to it:

• Kneel down on the floor upright, sitting back onto your heels.
• Extend the arms forward and bring down the chest onto the floor.
• Hold for 30 seconds.

🔄 Repeat 10 times.

• Knee-to-Opposite-Shoulder Stretch

Purpose: To relieve compression of the sciatic nerve through the stretching of the lower back and glutes.

How to do it:

• Lie on your back and pull one knee toward the opposite shoulder.
• Hold for 30 seconds, and then switch sides.

🔄 Repeat 10 times

• Cobra Stretch

Purpose: Relieves pressure to the sciatic nerve by promoting the extension of the spine.

How to do it:

• Lie face down, placing your hands under your shoulders. 
• Lift your chest while keeping your hips on the ground. 
• Hold for 10 seconds then let go. 

🔄 Repeat 5–10 times.

Maximum Sciatica Pain Relief Tips:

• Exercises and professional physiotherapy can, in combination, help recover faster.
• Cold or heat applications may help release muscle tension before stretching.
• Keep active but avoid sitting for too long to prevent flare-ups.
• Seek expert advice at Physio Resource to be given therapy plans tailored for you.

Schedule your appointment now!

These exercises can be very helpful in management of sciatica pain and can relieve pain, promote mobility, and avoid from reoccurring the pain. But in case of persistent pain, physiotherapy by a professional can assure long-term relief.

At Physio Resource our specialized team provides the best physiotherapy Sciatica Pain Treatment in Lahore. If you’re worried about sciatica, don’t wait, early intervention can help you to regain a pain-free life. At physio resource, our team uses advanced techniques to assess and manage Sciatica and back pain and provide the best physiotherapy treatment for Sciatica in Lahore.

Contact us

Physio Resource

Phone No: 0304-4283442

Address: 14-Ghalib Rd, Block D1 Gullberg III, Lahore.