Skip to content
Facebook Twitter Youtube

The Easiest Stretch for Sciatica

Most people when they get an attack of sciatica will Google it and be presented with various methods of stretching that would challenge many a yoga practitioner.

Stretching and moving is good and some of these stretches may help to stop any occurrence or re-occurrence of sciatic pain, but they most likely will not help in the very early acute stages of sciatica when simply standing or sitting is a challenge.

So here is the regime that I used, that worked for me and has worked for my patients:

You feel sciatic pain because the nerve has become inflamed, swollen and sensitive, hence the pain you are feeling. The first thing I do to treat myself is place an ice pack on the location of the source of the pain to reduce any swelling and inflammation. I have written more about this in a previous blog that describes how massage can be really effective combined with this therapy (A good massage for sciatica).

The stretch I do is very very simple, but effective and accessible to most.

In the pictures shown, this is for somebody suffering sciatic pain on their right side.

  • Standing with your feet shoulder width apart, turn the foot of the injured side slightly inwards (in the picture, my right foot)



  • Reaching up and across with the hand of the same side (again in the picture, my right hand) allow your heel to lift off the floor.



  • Now, to implement the stretch, keeping reaching up with your hand and push your heel down until it is flat on the floor, then hold the stretch for at least twenty seconds and repeat three times. Do this regularly throughout the day.



This stretch opens up the spine and the sacro-iliac joint on the offending side, taking pressure off the nerve and at the same time stretches out the sciatic nerve itself.

Once again, I hope this helps to speed up your recovery.

All the best, Ian


  1. mitchell on November 26, 2020 at 7:47 pm

    thanks for the exercise . george

    • SPRC on November 26, 2020 at 10:02 pm

      You’re welcome George.

  2. Roger Fagan on November 8, 2020 at 10:01 am

    Fit and active, got sciatica for the first time in my 70’s – excruciating, debilitating, morale sapping. Couldn’t believe it would impact me the way it, did. Eventually gone, but living in real fear of it returning. Slight twinge in buttock and in bending, – PANIC – this simple exercise is actually working and keeping me off the pain killers.
    Thank You – and to all other sufferers, – keep moving, – keep doing the light exercise.

    • SPRC on November 9, 2020 at 8:53 am

      Thanks Roger, the journey you describe is experienced by many people so your words of encouragement and hope will mean a lot to those who read them. Glad the exercises are helping too. Keep moving and stay safe. Best wishes.

  3. Mark Ryland on August 16, 2020 at 11:19 am

    This article & all the other info and advise you supply on this site has been really useful & informative. Thank you.

    • SPRC on August 16, 2020 at 9:40 pm

      You’re welcome Mark.

Leave a Comment

Scroll To Top