Sciatica is common, effecting 10-40% of adults. It is a painful condition that you may feel while both exercising and resting.

But the good news is that you don’t have to continue to live with chronic pain for the rest of your life. There are treatments that can help, and it starts with exercise.

Here are five exercises that can help with sciatica.

1. Standing Hamstring Stretch

The standing hamstring stretch needs to be done slowly and carefully so that you don’t hurt yourself more while stretching. To do this stretch, you need to find a slightly elevated surface, like a step. Then do the following:

  1. Put your leg on the stair straight
  2. Bend down to stretch the hamstring with your toes flexed
  3. Stretch for 20-30 seconds and repeat on the other side

Repeat this about three times for optimal results.

2. Glute Bridges

Part of what helps with sciatica and back pain is strengthening the muscles around the area. To do this, you can try out glute bridges.

Here’s how:

  1. Lie on your back with your knees bent about shoulder width apart
  2. Lift your hips so your body is in a straight line from your knees to your head
  3. Hold the bridge for about five seconds
  4. Dip back down

There are some variations of this as well, where you can hold at the top for a longer period of time, or dip half way down and then go back up.

3. Reclining Pigeon Pose

This pose is a stretch that feels good for sore hips, chronic pain, dealing with sciatica, and the need to stretch your glutes.

Lie down on your back and form a figure four with your legs (cross one leg over the other – one bent to the side while one is bent to the ceiling). Your ankle should be on the other leg’s knee.

Stay in the position for a few seconds and repeat on the other side. If you see a pain management physician, they will most likely show you this stretch to do at home.

4. Sitting Spinal Stretch

Since dealing with sciatica may leave you with spinal and back pain, this is a great go-to stretch. Here’s how to do it:

  1. Sit on the ground with your legs in front of you
  2. Bend your left knee and place it on the outside of the opposite leg
  3. Bend your right arm and place your elbow on the outside of the left knee to help you twist
  4. Hold for 30 seconds

Repeat on both sides.

5. Scissor Hamstring Stretch

This is a good exercise to do while standing up.

You will place one leg about three feet in front of the other. Pull yourself down through pulling your hips forward and tilting through the hips.

Keep your back straight the entire time during the stretch to alieve pain.

Stretches to Help With Sciatica

If you’re dealing with chronic pain and need help with sciatica, these stretches should help. Just remember not to overdo it right away.

Want more tips with dealing with chronic pain? Check out more tips under our “Health” tab.

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