5 Stretches That Actually Help Sciatica
Stop doing the wrong stretches for your sciatica. These 5 evidence-based stretches target the real cause of sciatic nerve pain.
March 14, 2026
If you search “sciatica stretches” online, you’ll find hundreds of suggestions. Most of them won’t help. Some might make things worse.
Here are five stretches that physical therapists actually recommend, backed by clinical evidence.
1. Nerve Glide (Sciatic Nerve Flossing)
This gentle movement helps the sciatic nerve move freely through surrounding tissues.
How to do it: Sit on the edge of a chair. Straighten your affected leg while pointing your toes up. At the same time, look up toward the ceiling. Then bend your knee and point your toes down while looking down. Repeat 10-15 times, slowly.
Why it works: A 2019 study in the Journal of Orthopaedic & Sports Physical Therapy found that neural mobilization techniques reduced sciatica symptoms by 40% over 4 weeks.
2. Figure-4 Piriformis Stretch
Your piriformis muscle runs right over the sciatic nerve. When it’s tight, it can squeeze the nerve and mimic disc-related sciatica.
How to do it: Lie on your back. Cross your affected ankle over the opposite knee. Pull the bottom leg toward your chest until you feel a deep stretch in your buttock. Hold for 30 seconds, repeat 3 times.
3. Knees-to-Chest Stretch
Simple but effective for decompressing the lower spine.
How to do it: Lie on your back. Pull both knees toward your chest, wrapping your arms around your shins. Hold for 20-30 seconds. For a variation, try one leg at a time.
4. Child’s Pose
Borrowed from yoga, this stretch gently opens the lower back and takes pressure off compressed nerves.
How to do it: Kneel on the floor, sit back on your heels, and fold forward with your arms extended. Walk your hands slightly to one side to target the affected area. Hold for 30-60 seconds.
5. Standing Hamstring Stretch
Tight hamstrings pull on the pelvis and increase pressure on the sciatic nerve.
How to do it: Place your affected heel on a low step or curb. Keep your leg straight and lean forward from the hips (not the waist) until you feel a gentle stretch behind your thigh. Hold for 30 seconds, repeat 3 times.
What NOT to Do
Avoid these common mistakes:
Your Next Step
These stretches help most people, but the right routine depends on what’s causing your sciatica. Take our free 2-minute assessment to find out which exercises match your specific symptoms.
For a complete guide to sciatica recovery, check out our full sciatica exercise page.
Dr. Sarah Chen
DPT, OCS
Board-certified orthopedic physical therapist specializing in spine conditions.