Effective Stretches For Sciatic Nerve Pain Relief

Effective Stretches For Sciatic Nerve Pain Relief
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Sciatica describes leg pain, numbness or weakness that starts at the low back and travels down the sciatic nerve in the leg causing sciatica pain. The sciatic nerve is the largest nerve in the body which begins in the lower back and runs through the buttock and down the lower limb.


In 2005, the Journal of Neurosurgery estimated that more than 5% of the adult population in the United States suffers from sciatica, and over a lifetime, an individual has a 40% probability of experiencing it but the good news is that targeted yoga practice can help you to overcome the pain.

In this short article I am going to cover the causes for sciatica and how yoga and stretches can help with sciatica.

At the bottom of the article I have two videos of yoga as well as stretches for sciatic pain.

Common Causes of Sciatica

Sciatic pain (sciatica) is caused by a compression or irritation of the sciatic nerve. Common causes of sciatica include:

  • Spinal disc herniation
  • Degenerative disc disease
  • Narrowing of the spinal column (spinal stenosis).

Another common cause of sciatica is as a result of nerve entrapment in which a muscle in the buttock is pressing against the sciatic nerve and causing sciatica.

How to Figure Out if you Have Sciatica

To figure out if you have sciatica consider the following:

Pain or discomfort anywhere along the sciatic nerve pathway: in the lower back, buttock, back of the thigh, and/or calf.


Numbness: Loss of feeling. You can test for this yourself with the edge of a matchbook or tooth stick, comparing areas of skin on one leg with the same that are on the other leg.

Paresthesia: strange sensations including tingling, pins and needles burning and “pinching”.

Weakness: unusual lack of strength that may cause your knees to buckle when you are standing up or may make it difficult to rise from a sitting position.

Reduced reflexes in your Achilles tendon and knee.

Foot drop: a condition in which you are not able to flex your ankles enough to walk on your heels.

The usual places to feel sciatica are in the back of the thigh, down the back of the leg, on the outside of the calf, on the side of the foot, and in the heel.

Sciatica is therefore the symptom and not the cause of the pain or other discomfort, and often needs the attention of a medical professionals.


Sciatica and Yoga

I’ve already written another article about the 8 natural treatments for sciatic pain and in this article I would like to present you with yoga exercises you can do at home to stretch your sciatic nerve. If you are a beginner, you can also follow the video in my article about yoga for complete beginners.

A word of caution: if you have severe sciatica, discuss yoga with your doctor before starting it. Although yoga can be very helpful for low back pain and sciatica, it may also injure your back while doing it, so you need to be cautious.


If your doctor believes that the source of your pain is muscle spasm or tightness, then these stretches can be of a great help. When doing the stretches, make sure you always do stretches on both sides.

Yoga is now performed by more than 20 million people in the USA and is used to stretch the muscles, strengthen them and improve overall balance. What’s good about yoga is that it can be done at the comfort of your home at no cost.

Find below two videos of yoga as well as stretches for sciatic pain:

1 Minute Sciatica Exercises

Yoga for Sciatic Pain

For more natural remedies for sciatic pain read my post about the Top 8 Natural Treatments For Sciatic Pain and the post about the 10 tricks to outsmart sciatic pain.

Sciatica Solutions – Diagnosis, Treatment and Cure of Sinal and Piriformis Problems / Loren Fishman, MD and Carol Ardman
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15 Responses to Effective Stretches For Sciatic Nerve Pain Relief

  1. John Duffy says:

    Please send me some more video’s with ciatica and yoga, very interesting. Thank You…John Duffy……….

  2. Naz says:

    Thank you for your video, it relieved me somehow because i had pain from abs and thighs exercise! am not practicing regularly!

  3. Trish Rhoades says:

    Thank you so much for your video. Your voice and your instructions are a God send gift to me. The things I have been trough and the things I have tried over the years never really helped. Again thank you from the bottom of my heart. Trish Rhoades

  4. Mariana Martinez says:

    These are great for me, but my husband had a hip replacement. He is unable to sit cross legged, do you have a video on modified positions?

    • Jenny says:

      Most of the stretches involve crossing the legs in some way or another. You can refer to my other article for yoga poses for sciatic pain – see here – some of the poses there don’t involve crossing the legs, but I’m not really sure what is suitable for a person who had a hip replacement.

  5. Damaris Bergeron says:

    Thank you for the video, I think I will tried it at home.

  6. Madu Chinonyelu says:

    The video nice and educating,thank.you.

  7. lama Sidisow says:

    My sincere thanks and best wishes for the video. It’s very informative n effective. Do keep uploading your videos

  8. Erika beduya says:

    Very nice & educating ,,, it helps a lot especially for the people experiencing pain in hip joint… Tnx a lot more video pls?

  9. Jennifer Kershner says:

    Just found out about you thru a friends share of this video on facebook. I followed this video doing the stretches along with you and found your instruction to be so beneficial. I have done these stretches on my own & I saw that I needed to modify how I was doing them. I feel so much better now doing them along with you! Thank you! I will keep watching you, looking forward to more.

  10. Maria says:

    Thank you for this wonderful exercise. I have been suffering from sciatic pain for some time now. I will surely try this yoga poses.

  11. evangeline says:

    Shared the videos of Jen Hilman at my facebook timeline to share with my friends. Please accept and extend my thanks and appreciation for these helpful tips and advices in your articles Jenny. Thanks so much and more power to you all your contributors for giving free advices.

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