3 Home Exercises to Relieve Sciatic Pain

Seth Lott
Jul 15
2 min read

Sciatic pain can feel like a sharp, radiating discomfort that shoots from your lower back down your leg. It’s often caused by irritation or compression of the sciatic nerve, and it can seriously impact your ability to move, sit, or even sleep comfortably. The good news? Along with chiropractic care, incorporating gentle, targeted exercises can help relieve pain and restore mobility.

Here are three effective exercises you can try at home to help ease sciatic nerve pain:

1. Piriformis Stretch

The piriformis muscle runs close to the sciatic nerve, and if it becomes tight, it can compress the nerve and cause pain. Stretching this muscle can often provide significant relief.

How to do it:

Lie on your back with both knees bent.
Cross your affected leg over the opposite thigh (as if forming the number “4”).
Use your hands to gently pull the bottom knee toward your chest until you feel a stretch in your buttock.
Hold for 20–30 seconds, then switch sides.

Tip: Avoid bouncing or forcing the stretch. Stay relaxed and breathe deeply.

a picture of a patient doing piriformis stretches while laying on the floor to help alleviate back pain.

2. Knee-to-Chest Stretch

This stretch helps relieve tension in the lower back, where the sciatic nerve originates.

How to do it:

Lie on your back with both legs extended.
Bring one knee slowly toward your chest, holding the back of your thigh or shin.
Hold the stretch for 20–30 seconds and then switch legs.
Repeat 2–3 times per side.

Tip: Keep your lower back flat against the floor for best results.

a picture of a person laying on the floor doing a knee-to-chest stretch for low back pain while doing physical therapy

3. Pelvic Tilt

Pelvic tilts strengthen the core and stabilize the lower spine, helping reduce pressure on the sciatic nerve.

How to do it:

Lie on your back with knees bent and feet flat on the floor.
Tighten your abdominal muscles and press your lower back into the floor.
Hold the tilt for 5–10 seconds, then relax.
Repeat 10–15 times.

Tip: Focus on slow, controlled movements to avoid strain.

a picture of a person doing pelvic-tilt exercises to help with core strength to help avoid chronic low back pain

Final Thoughts

While these exercises are generally safe for most people with sciatica, it’s important to listen to your body and avoid any movements that worsen your pain. Consistency is key, but so is professional guidance.

At Tampa Spine & Wellness, we specialize in chiropractic care and personalized rehab programs to help manage and relieve sciatic nerve pain. If your symptoms persist or worsen, schedule a visit with Dr. Seth Lott for a full evaluation and custom treatment plan.