3 Exercises to Relieve Sciatica Leg Pain
Sciatica is pain that travels along the sciatic nerve, often from the lower back or buttock into the thigh and leg. Gentle movement can help some people, but the best exercise depends on what is irritating the nerve. Exercises should not cause increasing leg pain, numbness, or weakness.
1. Gentle Sciatic Nerve Glide
This is designed to gently move the sciatic nerve rather than aggressively stretch it.
How to do it:
- Sit upright near the edge of a chair with both feet on the floor.
- Slowly straighten the affected leg until your knee is almost straight.
- As you straighten the leg, gently look up toward the ceiling.
- Return the foot to the floor while bringing your chin slightly toward your chest.
- Keep the movement slow and relaxed—there should be no forceful stretching.
Repetitions: 8–10 gentle repetitions, 1–2 sets.
What you should feel: A mild pulling or moving sensation is okay, but sharp, burning, or worsening nerve pain is not.
Why it may help: Nerve-gliding movements can encourage the sciatic nerve and surrounding tissues to move more comfortably without putting it under a prolonged stretch.
2. Knee-to-Chest Stretch
This exercise gently moves the lower back and hips and may feel comfortable when sitting or standing aggravates your symptoms.
How to do it:
- Lie on your back on a comfortable but firm surface.
- Bend both knees and keep your feet on the floor.
- Slowly bring one knee toward your chest.
- Hold it gently with your hands around the shin or behind the thigh.
- Hold for about 15–30 seconds, breathing normally.
- Slowly return the leg to the floor.
- Repeat with the other leg.
Repetitions: 2–3 times per side.
If bringing the affected leg toward your chest increases pain traveling farther down the leg, don’t force the movement. For some people with certain causes of sciatica, flexing the lower back can aggravate symptoms.
3. Gentle Back Extension (Press-Up)
For some people whose sciatica is worse with sitting or bending forward, gentle back extension can be more comfortable.
How to do it:
- Lie on your stomach with your legs relaxed.
- Place your hands underneath or slightly outside your shoulders.
- Slowly press your upper body upward while keeping your pelvis and legs relaxed on the floor.
- Don’t force your hips off the floor.
- Stop at a comfortable point.
- Hold for 5–10 seconds, then slowly lower yourself.
Repetitions: 5–10 repetitions.
Important: This isn’t appropriate for everyone. If the exercise makes your leg symptoms significantly worse, stop.
A simple routine
You don’t need to do all three aggressively. Try:
- Nerve glide: 8–10 repetitions
- Knee-to-chest: 15–30 seconds × 2
- Gentle press-up: 5–10 repetitions
Do them once or twice daily, provided your symptoms remain the same or improve.
The most important rule
With sciatica, where the pain goes matters. If an exercise causes pain to move farther down the buttock and leg, or causes new tingling, numbness, or weakness, stop that exercise. If symptoms instead become less intense or retreat toward the buttock/lower back, that can be a more favorable response.
Seek urgent medical attention if you develop new loss of bladder or bowel control, numbness around the groin/genitals, or significant/progressive weakness in the legs. These can indicate a serious nerve problem.
If your leg pain has lasted more than a few weeks, is severe, or keeps returning, a physical therapist or clinician can identify which movements are appropriate for the particular cause of your sciatica.