3 exercises to relieve sciatica pain in the leg: practical and effective

Sciatica is a common source of lower back and leg pain, caused when the sciatic nerve—your body’s longest nerve—gets irritated or pinched. This often leads to pain that runs from your lower back down to your foot. If you struggle with this discomfort and want gentle exercises to try at home, these three easy movements can make a real difference.

1. Glute Stretch with a Gentle Twist

This move helps loosen tightness in your lower back and glutes, two areas that can press on the sciatic nerve.

How to do it:

Sit comfortably on the floor or a mat.
Cross your sore leg over your other leg.
Hold your knee with both hands and gently pull it toward your chest as you turn your upper body away from that knee.
Hold for about 15 seconds, breathing deeply and slowly.
Return to the starting position.
Repeat 3 to 4 times, stopping if you feel any sharp pain.

2. Lying Hamstring Stretch

Tight hamstrings are common in people with sciatica. This stretch helps relax the back of your thigh.

How to do it:

Lie on your back on a mat or carpet.
Gently bring your affected leg up toward your stomach.
Hold your leg behind your thigh and slowly try to straighten your knee as much as you can, without forcing it.
Bend your knee again and repeat the stretch.
Do 10 repetitions, and complete 3 sets, resting in between.

3. Seated Piriformis Stretch

A tight piriformis muscle can push against your sciatic nerve. This simple stretch helps ease that tension.

How to do it:

Sit on a sturdy chair or on the floor.
Cross your sore leg over your healthy leg so your ankle rests on your opposite knee (like making the number “4”).
Hold your ankle and gently lower your knee toward the floor.
Hold for 15 seconds, moving gently and never forcing.
Repeat 3 to 4 times.

Extra Tips for Success

Always wear comfortable clothing and find a quiet space.
Keep your breathing slow and steady while you stretch.
Avoid these movements if you experience sharp pain, numbness, or severe tingling.
For best results, practice these stretches at least three times per week.

As You Were

Sciatica can feel limiting, but gentle, consistent stretching often provides real relief. Listen to your body, go slowly, and you may notice less pain and greater freedom of movement over time.