Here are three safe, effective, physical-therapist–approved exercises that can help relieve leg pain caused by sciatica. These movements gently reduce pressure on the sciatic nerve by relaxing tight muscles, improving mobility, and opening the lower back.
👉 These are general suggestions — if your pain is severe, worsening, or caused by injury, see a healthcare provider.
✅ 1. Piriformis Figure-4 Stretch
Why it helps:
The piriformis muscle can press on the sciatic nerve. Stretching it can reduce pain that radiates down the leg.
How to do it:
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Lie on your back with both knees bent.
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Cross your right ankle over your left thigh (a “figure 4”).
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Reach through and grab the back of your left thigh.
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Gently pull your legs toward your chest.
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Hold 30–45 seconds, switch sides.
Where you feel it:
Deep in your glute and outer hip — a good, relieving stretch.
✅ 2. Cat–Cow Spinal Mobilization
Why it helps:
Keeps the lumbar spine mobile and reduces nerve compression from stiff vertebrae or tight muscles.
How to do it:
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Get on hands and knees, wrists under shoulders and knees under hips.
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Cow: Drop your belly down, lift your chest and tailbone.
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Cat: Round your back up toward the ceiling and tuck your chin.
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Move slowly between the two for 10–15 reps.
Where you feel it:
Lower back, core, and hips loosening and moving more freely.
✅ 3. Supine Hamstring Stretch (With Strap or Towel)
Why it helps:
Tight hamstrings pull on the pelvis and worsen sciatic nerve irritation.
How to do it:
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Lie on your back with one leg bent, foot on the floor.
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Loop a strap/towel around the ball of your other foot.
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Gently raise the leg upward until you feel a stretch down the back of the thigh.
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Keep the knee slightly bent if needed.
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Hold 30 seconds, switch legs.
Where you feel it:
Back of the thigh—not sharp pain.
⭐ Bonus Tip for Fast Relief
Try a 5-minute heat session on your lower back or glutes before stretching.
Heat relaxes muscle tension and can make the exercises more effective.
⚠️ When to Get Medical Help
Seek professional care if you have:
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Numbness in the leg or foot
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Weakness when walking
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Loss of bladder/bowel control (emergency)
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Pain lasting more than 6 weeks
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Worsening symptoms
If you want, I can also give you:
🔥 A 5-minute daily sciatica routine
🧘 A gentle morning routine for nerve pain
💺 Exercises to do while sitting
🏠 A 3-day sciatica relief plan
Just tell me!
