Patients who have received treatment for sciatica, or who want to do exercises for pain relief, here are a few exercises to help:

Best Exercise Stretches for Sciatica

  1. Piriformis Stretch

Lying on your back, place both of your feet firm on the floor with your knees bent. Put your left ankle onto your right knee and pull your right knee towards your chest. Hold this position for 25-30 seconds and repeat on the other side.

  2. Seated Hip Stretch

In a seated position keep your back straight. Then, cross your left leg over your straightened right leg. Then proceed to hug your left knee with your right arm, still keeping your back straight. Keep this pose for 45 seconds and repeat on other side.

3. Bird Dog

Standing on your knees and hands as in the picture, keep your back straight. Proceed to lift your alternating leg and arm and extend it till parallel with body, return to primary position, then do with other side. Proceed to to 10 reps on each alternating side. Complete three sets. If the patient struggles to complete this exercise, he can use a yoga ball to provide support by laying on the ball.

4. Dead Bug

The Dead Bug exercise is similar to the Bird Dog. The only difference is that the patient is laying on his/her back and not on their hands and knees. The patient needs to do 3 sets of 10 reps each.


These are only a few exercises. There are a ton of exercises available out there. The patient preferably needs to contact a physiotherapist or exercise specialist to tailor an exercise program for the patient. Whenever the patient feels as of the exercise is increasing pain, he/she should immediately cease doing it.