5 Of The Best Exercises For Sciatica And Lower Back Pain

Sciatica and lower back pain are caused by an irritation or compression of the lower back nerve. It is a very common issue nowadays, and studies even suggest that 5 to 10% of Americans suffer from it.

In this article, I will suggest five exercises that commonly relieve sciatic nerve pain:

Gluteal Stretch Exercise


Lie on the back, with the knees, bent to a 90-degree angle. Elevate the left leg and rest the ankle on your right thigh. Next, wrap the hands around the right thigh, pull it close to your body, and hold for 20-30 seconds. Repeat this 3 times, and then switch the leg.

Knee To Chest Stretch Exercise


While lying on the back, bend the knees to a 90-degree angle, while the feet are firm on the floor.

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Then, wrap the hands around one knee and pull it to the chest. Hold for 20-30 seconds and repeat with the other leg.

Piriformis Stretch Exercise


Lie on the back and bend the knees. The heels should be pushed towards the buttocks, cross one leg over the other, and rest the ankle. You should stretch the hips and hold for 20 seconds. Then, change the leg and hold for another 20 seconds. You can also push out the leg for a more intensifies stretch.

Knee Lifts Exercise


Lie on the back, with the knees, bent to a 90-degree angle. The arms should be flat by the sides. Elevate the legs until they are at a foot height from the floor, and gently lower them. Make 5 repetitions.

Hamstring Stretch Exercise


Sit on the floor, with a straight back, and stretched legs, and a hand-width apart. Inhale deeply, and while exhaling, lean forward from the hips and reach the toes with the hands. Push the collarbone towards the feet, and hold thus for half a minute.

If you still feel pain after performing these exercises then they aren’t suitable for you. In that case, I recommend you either to download my free report below for more information or check out this guide in which you’ll find a list of working exercises specifically for YOUR sciatica.


Sciatica can be frustrating, however when the right treatment is applied early enough, this condition can be healed completely! If you’re currently suffering from pain caused by sciatica, check out this article to find out why you’ve been treating it wrong and what is an effective strategy to treating sciatica at home. Click here to read more…