Try This Simple Stretch at Home to Ease Sciatica Pain
An at home fix to get you out of pain naturally, for free
What is Sciatica?
If you feel pain shooting down your leg, or a dull ache in your lower back, you may be dealing with sciatica. Sciatica happens when a nerve in your lower back gets pinched or irritated. It can cause burning, tingling, or numbness that runs from your lower back, through your hip, and down your leg.
The good news is — there are simple, gentle stretches that can help ease the pressure on that nerve and give you relief.
Step By Step Process
This stretch helps release tight muscles in your hips and lower back that often press on the sciatic nerve. It’s easy to do at home and doesn’t take long.
Sit tall on a sturdy chair
Place both feet flat on the ground and keep your back straight.
Cross one leg over the other
Put your right ankle on top of your left knee so your legs make a “figure four” shape.
Hold your knee and ankle
Use your hands to gently hold your raised leg in place.
Lean forward slowly
Keeping your back straight, bend your upper body toward your legs. Stop when you feel a stretch in your hip or lower back — it should feel like a pull, not pain.
Hold the stretch for 20–30 seconds
Breathe slowly, then switch sides and repeat with the other leg
You can do this stretch 2–3 times per day. It’s a great way to loosen tight muscles, especially if you sit for long hours or drive often.
Why It Helps
When your hip muscles are tight, they can press on the sciatic nerve. This stretch opens up those muscles and gives your lower back more room to move. Over time, it can help reduce the pain, numbness, and tingling that come with sciatica.
It’s a small move — but it can make a big difference when done daily.
Important Tips
Still in Pain?
If your pain doesn’t go away, it may be a sign of something deeper, like a spinal misalignment or a pinched nerve.
At Casteel Chiropractic of Tyrone, we help people find lasting relief from sciatica pain — naturally.
Dr. Gavan Casteel will check the cause of your pain, create a plan just for you, and help you get back to moving comfortably again.
Call Casteel Chiropractic of Tyrone Today
Disclaimer
These exercises are safe when performed as shown and are provided by Casteel Chiropractic of Tyrone for general wellness. However, every person’s body and condition are different. Perform these stretches slowly and stop immediately if you feel pain or discomfort.
By following these exercises at home, you agree that Casteel Chiropractic of Tyrone and its affiliates are not responsible for any injury that may result from performing them incorrectly or without proper supervision.