Updated: Mar 23, 2023

3 Stretches for Sciatica

There are several important items we can do from day to day to maintain our optimum health. To start with, this includes making healthy eating choices, getting a good night’s rest, and exercising. There are several types of exercise. This blog is focusing on stretching which is also a type of exercise. When you are working and you stop your job task to stretch, this is technically also a type of break. Some, but not all, of the benefits of stretching include: helping to decrease your risk of injuries, improving blood flow, and allowing your muscles to work most efficiently. 

Stretches incorporate various goals for various people. The stretches in this blog focus on relief from Sciatica. Sciatica and Ergonomics most often affect people between the ages of 30-50 and 65-85% of the US population. Stretching can be a great way to stay healthy and help decrease your discomfort level. 

As a reminder, do not complete any of these stretches if they cause pain. Talk to your healthcare provider first if you have a compromising health condition. Below are three stretches with directions that would be ideal for people who are wanting to prevent sciatica or decrease the symptoms of sciatica.



These stretches described below can either be held for a count of 10 or completed for 10 pulses that are 1-2 seconds long. Each stretch can be completed for 1-3 repetitions. You will find better results with 3 repetitions versus 1. If you are limited on time, 1 repetition is better than none.


1. Knee to chest glute stretch


    • Lie on your back
    • Rest the unaffected leg on the floor 
    • Bend the affected leg and wrap your hands around your knee
    • Pull the bent leg toward your chest
    • Hold this position for a count of 10 or complete 10, 1-2 second pulses.


2. Gluteal & piriformis stretch (in supine)


    • Lie on your back. 
    • Cross your affected leg over your unaffected leg above the knee
    • Wrap your hands under your knees
    • Use your hands to pull your knees toward your chest
    • Hold this position for a count of 10 or complete 10, 1-2 second pulses. 


3. Hip abductor stretch


    • Lie on your unaffected side
    • Bend your top leg and rest it in front of your lower leg
    • Push your top leg against the floor
    • if you are looking for more of a stretch, also turn your upper body to face the ceiling
    • Hold this position for a count of 10 or complete 10, 1-2 second pulses.


Check out our YouTube video below for a visual representation of the blog!






Not all exercise is suitable for everyone. Please be advised that there are risks involved in participating in any exercise program. The instruction and advice presented here are in no way a substitute for medical counseling. Please consult with your doctor to determine if you are healthy enough to exercise.

To ensure your safety and obtain the maximum benefits of this program, do not force any of the exercises. Some of the stretches are extreme. Please go gently and be careful getting into them. If you feel pain, stop. DBA: Alter Ergo, assumes no responsibility for injuries suffered while practicing the techniques in this blog and video. Users perform the exercises at their own risk.

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