Sciatica may be a pretty common condition, but that doesn’t make it any less debilitating. Around 13-40% of people will experience it at some point of their life, and with sciatica’s triggers ranging from a slipped disc and piriformis syndrome to pregnancy and simply living a sedentary lifestyle, there are so many reasons why you might end up with some sciatic discomfort.

While getting to the bottom of what’s causing your pain is key, so too is knowing what to do about it. As the NHS website highlights, one of the best ways to relieve sciatic pain and speed up your recovery is to engage in some gentle exercise – specifically exercises targeted to help with sciatic pain.

One form of gentle exercise which many people enjoy is stretching, or types of exercise that incorporate stretching, such as yoga and pilates. But can stretching help sciatica?  

Stretching can be beneficial for some people with sciatica, but Helen O’Leary, physiotherapist at Complete Pilates, warns against diving in at the deep end.

“Stretching can help to relieve some people’s sciatic nerve pain but it can also provoke and aggravate sciatic nerve pain if used indiscriminately,” she says. “If you are managing a long-term problem of sciatic nerve pain and you find stretching helpful as part of your routine, then go ahead and stretch. But because the causes of sciatic nerve pain can be so varied, a proper assessment and diagnosis is important. Without an assessment, you may be delaying yourself access to the correct treatment.” 

Following the NHS’ guidelines on when to seek help is the best way to go. If the pain persists for a couple of weeks even after you’ve tried at-home treatments (including stretching), gets worse or stops you from doing normal activities, you should see your GP about your pain.

You should go to A&E or call 999 if you have sciatica on both sides, experience severe weakness and numbness, or have difficulties going to the toilet, as these can be signs of a serious back problem. 

While these exercises are designed to help sciatic nerve pain, it’s important to monitor your pain and other symptoms and stop the stretch if your condition is being aggravated.

Figure four stretch

“This is a good stretch for the muscles deep in the buttock adjacent to the sciatic nerve,” O’Leary says.

1. Lie on your back with your legs bent and feet on the floor.
2. Cross your right leg over your left one so your right ankle is resting on the left thigh, and your knee is turned out to the side.
3. Hold the back of your left thigh with both hands and gently draw the left knee towards your chest as far as you can tolerate.
4. Hold for up to 30 seconds, repeating three times on each side. Reduce the length of the hold if it’s uncomfortable. 

Lying hamstring exercise 

“This exercise is not exactly a stretch but is designed to get your nerve sliding and gliding, which is important for nerve function and helping reduce pains related to scar tissue or other restrictions,” O’Leary says. This is much more gentle than a stretch, and often better tolerated. However, if your pain seems to be increasing while doing this exercise, do not continue.”

1. Lie on your back with your legs bent and feet on the floor.
2. Lift one knee towards you and hold the back of the thigh with both hands.
3. Straighten your leg while pointing your toes, before bending your knee while flexing your foot towards your shin.
4. Bend your knee while pulling your foot towards your skin.
5. Repeat this movement, alternating between the two positions. 

Prone press-up

“Some people with sciatica related to a disc bulge find symptomatic relief through back bend exercises,” O’Leary explains. “This version is very gentle – stick to the first variation in the video, ignoring the second one. If lying on your front is too painful, then this may not be suitable for you. You should feel better for doing this exercise – if your leg pain symptoms increase whilst doing the exercise do not continue.”

1. Lie on your front with your hands palm down underneath your shoulders.
2. Hover your face just above the floor.
3. Lift your gaze towards the wall in front. Your head and breastbone should start to lift away from the floor.
4. Visualise drawing your elbows back to the hips to help with lifting the chest. Your front lower ribs should stay on the floor.
5. Repeat this movement.