Four gentle, physiotherapist-approved stretches for sciatic pain — plus the common mistakes that make sciatica worse.
Sciatica — pain travelling from the lower back down through the buttock and leg — is one of the most distressing presentations we see. The good news is that it usually responds well to the right movement. The important word is right: aggressive stretching frequently makes sciatica worse.
Four stretches to try
- Knee-to-chest — lying on your back, gently draw one knee toward your chest and hold for 20 to 30 seconds. Repeat two or three times each side.
- Piriformis stretch — lying on your back, cross one ankle over the opposite knee and gently draw that thigh toward you. This targets the deep buttock muscle that often irritates the sciatic nerve.
- Pelvic tilts — lying with knees bent, gently flatten and then arch your lower back through a small, comfortable range. This restores movement without loading the nerve.
- Nerve glides — lying on your back, hold behind one thigh and slowly straighten and bend the knee. This is a gentle mobilisation rather than a stretch, and it should never be pushed into pain.
The rules that matter
Stop immediately if any movement increases the pain travelling down your leg. Pain moving closer to your spine is a good sign; pain travelling further down the leg means back off. Never stretch into sharp or electric sensations, and never hold a position that reproduces numbness.
When to stop self-treating
See a physiotherapist if the pain persists beyond two weeks, if you notice weakness in the foot or ankle, or if symptoms keep spreading further down the leg despite rest and gentle movement.
This article is general information, not a diagnosis. Symptoms that persist, worsen, or involve numbness or weakness should be assessed in person. Book an assessment if you are unsure.