Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help. More sciatic nerve pain stretches:
The first stretch is for the inner hamstrings and adductor muscles. Try to stay in good alignment during the stretch.
Next is a sciatic nerve glide or sciatic nerve flossing. This helps get movement if the nerve is compressed somewhere, and it also helps activate the whole nervous system.
Finally is a three way hamstring stretch with a strap. This will also help stretch the IT band and adductors as well.
Related Videos:
Sciatica – Is it Piriformis Syndrome or a Herniated Disc?:
5 Best Sciatic Stretches for Piriformis Syndrome:
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Sciatic Nerve Pain Relief Stretches:
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Hello Dr. Jo, I feel like you are addressing all my physical therapy issues. I love it that I an continue to add to my library yet another wonderful and very helpful video from you!💗
Thanks!
Woke up in the middle of the night in agony , instantly felt relief with the first 2 stretches
Thanks Doc. Cant do the first one due to vulnerable disk issues but gonna start the supine one. Looks great! Been doing cobra, bird dog, pigeon, can cans, and lots of walking. I would love to understand how to help the nerve mot be mad as I try to get stronger. : ) I want to get back to dumbbell lunges but that nerve says no. I will keep trying. I need to be stronger so i can sit longer without disk symptoms. What exercises help sitting muscles be stronger? I walk 90 miles a month but sitting time is so vulnerable. Is it erector spinae that helps sit?
Thank you thank you thank you 😊 Instant relief this morning. I was desperate. I will keep doing them every morning! ❤️
You’re welcome!
Going through the comments I can tell my sciatic pain is minor, as I suspected. I hope all of you get better and find an easier path in life.
Btw my pain isn’t from anything bad, I’m just fat lol.
Thanks! Just did these and they helped a lot. I struggle occasionally with sciatic pain since my second child was born. Nothing terrible, just very uncomfortable. These stretches definitely helped alleviate it a bit.
You’re welcome!
Thank you! Thank you! Once again you’ve given us an amazing video. I got out of bed right after doing these stretches to see if the pain went away when I stood or walked, and sure enough I experienced a lot of relief! I will be referencing your videos to friends and family Dr. Jo. You are a great physician and instructor!! Thank you again!
You’re welcome, and thanks!
How’s your pain now?
ahhhh me too I was skeptical because I already was trying similar stretches but these little tweaks were so helpful!
Wow, I started having issues with sciatica about 3 weeks ago, and didn’t get any relief from other stretching videos. As soon as I did your first stretch, I could feel a difference. No pain this morning for first time in 3 weeks. Thank you and subscribed!
You’re welcome, and thanks!
I have severe spinel stenosis in my lower lumbar area and often can get sciatica pain if I don’t remember to stretch. These exercises help me so much! Do you know exercises for Costochondritis, which I have had this past two years? I am 66 years old and have heart disease {genetic.)
I do! You can find it at: youtube.com/askdoctorjo
Just confirmed that I had sciatic yesterday and my therapist gave me this. Thank you Dr.Jo for this great stretching exercises. Hope I’ll get better soon. Stay healthy n safe to everyone 🙂
I was in so much pain I was sobbing when I found this video, 2 stretches later and I’m shocked by the jarring difference in my pain level. It’s an insane improvement, I don’t think I’ve been in so little pain in literal years.
Did u recover???
Came here in lots of pain, the first stretch was hardest and I was in too much pain to be able to do it, but the second stretch was doable for me. Going to keep doing the second stretch daily until I’m able to do the first one
Thank you
Since I can’t figure out what I did to be in pain I just gotta assume it’s because I’m fat as well 😂
Same LOL quarantine made me gain 25 pound and I’m working in loosing it
Thank you Dr.Jo! I have this video saved and everytime I feel like my sciatic nerve is starting to flare up, I play this and do the stretches. I always feel instant relief. Sciatica is so painful and immobilizing, I never wanna wish it upon anyone. I hope everyone feels better!
You’re welcome!
Thank you 🥺 I’ve felt more relief with these stretches in 2weeks then I did at the chiropractor after 3 months
You’re welcome.
This stretches got me feeling so good. These sciatic nerve pain has lead to my foot pain for the past two weeks and it got me walk like 80 years old or even older while I’m only 24. Thank you for the stretch and exercise tips.
You’re welcome.
I had same pain for 3 weeks also. Hard to move or walk.
I feel that 🤣🤣🤣
I am feeling that way right now. I will try the stretches.
@Zaida Morales I hope they helped you dear!
Dr Jo, thanks so much for these easy to do and effective exercises. It helped the pain immediately 👍✌️❤️
You’re welcome.
@Eviscerated Archangel What is your situation right now?
Ridiculous 330lbs lol
Me too 🙁
I am in MAJOR PAIN right now. Right glute is stabbing. I can’t walk more than 50 yards without pain. I’m desperate and am going to try this video now. I hope that it helps as I found this video from a friends recommendation
I’m 3 days into having these pains, turned my life upside down feeling this pain. I really hope this helps ❤
This video Helped?
Omg. I have been so stiff and so sore for going on three months now. I’ve never had a continuous pain like this. A tens machine helps, but nothing else even touches the pain. These few stretches have brought immeasurable relief in just one session. Thank you so much!
You’re welcome!
I haven’t had this kind of issue although I have improved my hamstring flexibility which I think has affected my sciatic nerve on both sides. These stretches are really good 👍🏼
Literally a life saver! So much relief almost immediately!
Me too🤣🤣🤣
I’m in same condition now. I have never had this kind of pain in my entire life.
good because i’ve been in pain for 3-4 days and it’s taken me 20-50 mins to get out of my bed so i hope it works
Will try this exercise later as I’m having this for more thn 3weeks already 🥹