You’ve been sitting at your desk all morning—or maybe relaxing in a movie theatre—and when you stand up, a burning pain shoots from your lower back down your leg. It eases when you rest, but returns the moment you move. If this sounds familiar, you may be experiencing sciatica. Fortunately, there are simple exercises for sciatic pain relief that can ease discomfort and support long-term recovery.

Sciatica occurs when the sciatic nerve becomes pinched or inflamed. While causes vary, a proper medical diagnosis is important—some issues, such as herniated discs, require specific medical treatment. Most cases, however, improve with time, gentle movement, and the right exercises. Before trying any exercises for sciatic pain relief, be sure to consult a healthcare professional.

Exercises For Sciatic Pain Relief: Four Simple Movements

These four exercises for sciatic pain relief help increase flexibility, reduce nerve compression, and support healing.

Pelvic Tilt

1. Gently stretches lower back muscles while strengthening abdominal muscles.
2. Lie on the floor on your back with your knees bent.
3. Tighten your abdominal muscles while flattening your lower back (imagine that you are pressing your belly button to the floor below you.)
4. Hold for 5 seconds, repeat 10 times.

Knee to Chest

1. Reduces compression in the lower back.
2. Lie on the floor with knees slightly bent (soles of feet should be flat on the floor).
3. Use your hands to gently pull your right knee toward your chest. Don’t force it. Hold for 10 seconds.
4. Release and repeat with the left knee.
5. Repeat the movement 3 to 5 times.

Lower Trunk Rotations

1. Increases flexibility in the spine.
2. Lie on your back with both knees bent upright and both feet flat on the floor (called the hook lying position).
3. Keep both knees together as you rotate your knees to one side. Hold for 3 to 5 seconds. You should feel a gentle stretch in your lower back and hip area. Just go as far as is comfortable, do not force it.
4. With knees still together, gently rotate both knees to the opposite side. Hold for 3 to 5 seconds.
5. Repeat 5 times on each side.

Arm and Leg Extensions

1. Strengthens and stabilizes abdominal muscles and lower back.
2. Begin on your hands and knees.
3. Raise your right leg upward behind you and straighten it (keep the leg level with your back, no higher.)
4. Hold for 3 to 5 seconds.
5. Repeat with the left leg.
6. If you can do the leg extensions with only tolerable discomfort, you can add opposite arm extensions. But go slow and listen to your body. You may have to build up to this one.
7. Extend the opposite arm up and out in front of your body (right leg/left arm).
8. Hold for 3 to 5 seconds.
9. Repeat with left leg/right arm.
10. Perform this exercise up to 10 times.

Be mindful of your body while doing these exercises. Pushing too hard could exacerbate your pain rather than fix it. If at any time you experience increased pain, numbness, or weakness, stop immediately and consult your healthcare professional.

Another great way to ease the pain of sciatica is with a professional massage. Massage therapy using acupressure points can relax tense muscles, increase blood and oxygen flow, and help your body to heal itself more efficiently.

The massage therapists at Easy Cozy Wellness in Nanaimo, BC, are highly trained and experienced in treating sciatic pain through massage and acupressure. Book your appointment for acupressure massage today and let the Easy Cozy Wellness team help you on your way to sciatic pain relief.