Sciatica is one of the most common causes of lower back and leg pain, affecting millions of people worldwide. It occurs when the sciatic nerve—the longest nerve in your body—is compressed or irritated. The result? Sharp, shooting pain that travels from the lower back down to one or both legs.
While pain medication can provide temporary relief, physiotherapy exercises are one of the most effective long-term solutions. These exercises strengthen your muscles, improve flexibility, and reduce nerve compression, helping you recover naturally and prevent future flare-ups.
🧘♀️ 1. Knee-to-Chest Stretch
Purpose: Relieves pressure on the sciatic nerve by stretching the lower back and glutes.
How to do it:
Lie flat on your back with knees bent and feet flat on the floor.
Bring one knee up toward your chest, holding it with both hands.
Hold for 20–30 seconds, then switch legs.
Repeat 3–5 times per side.
💡 Tip: Keep your lower back pressed into the mat for maximum stretch and minimal strain.
🧍♂️ 2. Piriformis Stretch
Purpose: The piriformis muscle is near the sciatic nerve, and tightness here can cause irritation.
How to do it:
Lie on your back and cross your right ankle over your left knee.
Pull your left thigh gently toward your chest until you feel a stretch in your right buttock.
Hold for 30 seconds, repeat on the other side.
🩵 Physiotherapist’s Note: This stretch helps release pressure on the nerve caused by tight hip muscles.
🧎♀️ 3. Cat-Cow Stretch (Spinal Mobility Exercise)
Purpose: Improves spinal flexibility and reduces stiffness in the lower back.
How to do it:
Start on your hands and knees.
Inhale, arch your back (Cow Pose), lifting your chest and tailbone.
Exhale, round your spine (Cat Pose), tucking your chin toward your chest.
Repeat 10–15 times, moving slowly with your breath.
✨ This gentle flow increases spinal mobility and relieves pressure on the sciatic nerve.
🪑 4. Seated Hamstring Stretch
Purpose: Tight hamstrings can worsen sciatic nerve pain.
How to do it:
Sit on a chair and straighten one leg forward with your heel on the floor.
Keep your back straight and lean forward from the hips until you feel a stretch behind your thigh.
Hold for 20–30 seconds, then switch legs.
💡 Keep your back neutral and avoid rounding your spine during the stretch.
🏋️♀️ 5. Pelvic Tilt Exercise
Purpose: Strengthens core and lower back muscles to stabilize the spine.
How to do it:
Lie on your back with knees bent and feet flat.
Tighten your abdominal muscles and flatten your lower back against the floor.
Hold for 5 seconds, then relax.
Repeat 10–15 times.
🏆 This simple exercise can significantly improve lower back support.
🧍♀️ 6. Standing Back Extension
Purpose: Helps reduce nerve compression from forward bending or prolonged sitting.
How to do it:
Stand upright with your hands on your lower back.
Gently arch backward at the waist, keeping your knees straight.
Hold for 5–10 seconds, return to standing.
Repeat 5–10 times throughout the day.
⚡ Perfect for people who sit for long hours.
🩺 When to See a Physiotherapist
While these exercises can help most people with mild to moderate sciatica, consult a qualified physiotherapist if:
Your pain lasts more than two weeks.
You feel numbness, tingling, or weakness in your legs.
The pain interferes with your daily activities or sleep.
A physiotherapist can create a personalized treatment plan, including posture correction, manual therapy, and advanced strengthening exercises tailored to your condition.
✅ Conclusion
Physiotherapy plays a key role in sciatica pain management and recovery. By incorporating these gentle stretches and strengthening exercises into your routine, you can relieve pain, improve flexibility, and prevent recurrence.
🏃♂️ Consistency is the key—start slow, listen to your body, and stay committed to your physiotherapy plan.
