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Top Physical Therapy Exercises for Sciatica Pain

Struggling with sciatic pain that won’t go away? You are not alone. Sciatica can make everyday tasks like sitting, walking, or bending frustratingly uncomfortable. The good news? Structured physical therapy exercises can provide significant relief and help you manage sciatica pain effectively.

This guide highlights the best physical therapy exercises for sciatica pain. You will also learn how H2 Health can support your recovery with professional physical therapy services.

Please always consult your physician or physical therapist prior to starting or changing an exercise or stretching routine.

What is Sciatica and Why Does it Hurt?

Sciatica occurs when your sciatic nerve – a large nerve running from your lower back down to your legs – is compressed or irritated. This often results in sharp pain, tingling sensations, numbness, or muscle weakness. Common causes include herniated discs, spinal stenosis, or even tight muscles like the piriformis pressing against the nerve.

Targeted exercises can alleviate this pain by reducing nerve pressure, improving posture, and strengthening supportive muscles.

Best Physical Therapy Exercises for Sciatica Pain

If you’re suffering from sciatica pain, here are some exercises that a physical therapist may suggest. Before beginning any new exercise or stretch, always consult an experienced physical therapist to ensure safety.

1. Pelvic Tilts

Pelvic tilts strengthen your lower back and core muscles while promoting flexibility in your spine.

How to do it:

  • Begin by laying down on your back. Then, bend your knees with your feet planted flat on the floor.
  • Next, tighten your abdominal muscles while pressing your lower back against the floor.
  • Maintain this position for at least five seconds, then relax.
  • Repeat 10–15 times.

2. Child’s Pose (Stretch)

This exercise stretches your lower back, hips, and thighs muscles, thereby easing tension around the sciatic nerve.

How to do it:

  • Kneel sitting with your hips back onto your heels.
  • Next, extend your arms forward and rest your forehead on the floor.
  • Maintain this stretch for 20–30 seconds before slowly returning to the starting position.
  • Repeat 3–5 times.

3. Piriformis Stretch

The piriformis stretch loosens the piriformis muscle, which can compress the sciatic nerve and cause pain.

How to do it:

  • Start by lying down on your back. Next, lift and cross your right ankle, so it rests over your left thigh.
  • While holding your left thigh, gently pull your legs toward your chest.
  • Maintain this position for at least 20–30 seconds, then switch sides.
  • Repeat 2–3 times per side.

4. Cat-Cow Stretch

The cat-cow stretch improves spinal mobility and reduces pressure on the sciatic nerve.

How to do it:

  • Get down on your hands and knees to assume a tabletop position.
  • Then, arch your back and tuck your chin toward your chest.
  • Next, lower your belly and lift your head and tailbone.
  • Alternate between these poses slowly for 30–60 seconds.

5. Knee-to-Chest Stretch

This exercise helps release tension in the lower back, thereby alleviating nerve compression.

How to do it:

  • Start by lying down on your back, so that both of your legs are extended.
  • Next, raise one of your knees toward your chest and hold it with both of your hands.
  • Keep the opposite leg stretched out or slightly bent for comfort.
  • Stay in this position for at least 20–30 seconds, then switch sides.
  • Repeat 3–5 times per leg.

6. Seated Spinal Twist

This exercise aims to improve your spinal mobility and stretch your lower back and glutes.

How to do it:

  • Be seated on the floor with your legs extended.
  • Bend your right knee and place your foot outside your left thigh.
  • Place your right hand behind you and your left elbow on the outside of your right knee.
  • Next, gently twist the upper portion of your body toward the right.
  • Sustain this position for at least 20–30 seconds, then switch sides.

7. Hamstring Stretch

This exercise is designed to ease tension in your hamstring muscles, which are known to aggravate sciatica symptoms.

How to do it:

  • Sit on the floor with one leg extended and the other foot tucked against your inner thigh.
  • Reach forward toward your toes, but be sure to keep your back straight.
  • Hold this position for at least 20–30 seconds, then switch sides.
  • Repeat 2–3 times per leg.

The Role of Physical Therapy in Sciatica Recovery

While these exercises can bring relief, it’s important to address the root cause of your sciatic pain. That’s where professional physical therapy comes in. At H2 Health, our certified physical therapists develop personalized treatment plans tailored to your condition. Our sessions are designed to:

  • Help strengthen your supportive muscles, especially those that are around your spine.
  • Improve flexibility and joint mobility.
  • Reduce swelling and inflammation contributing to nerve compression.

Our expert team uses a combination of exercises, stretching techniques, and advanced modalities to ensure you experience significant pain relief and sustained recovery.

Physical Therapy for Sciatica Near You

You don’t have to live with sciatica pain. Whether your symptoms are mild or severe, addressing them early with targeted outpatient physical therapy can make a world of difference.

Schedule an appointment at an H2 Health location near you today and start your tailored treatment for long-lasting relief. Simply call us or use this convenient request form.

You deserve to live pain-free—let us help you get there.