Sciatic Nerve Pain Relief Stretches

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Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help. More sciatic nerve pain stretches:

The first stretch is for the inner hamstrings and adductor muscles. Try to stay in good alignment during the stretch.

Next is a sciatic nerve glide or sciatic nerve flossing. This helps get movement if the nerve is compressed somewhere, and it also helps activate the whole nervous system.

Finally is a three way hamstring stretch with a strap. This will also help stretch the IT band and adductors as well.

Related Videos:

Sciatica – Is it Piriformis Syndrome or a Herniated Disc?:

5 Best Sciatic Stretches for Piriformis Syndrome:


Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Sciatic Nerve Pain Relief Stretches:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Donโ€™t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


AskDoctorJo says:

Buy a stretching strap like I used in the video here: (affiliate link)
Don't forget to hit the ๐Ÿ”ด SUBSCRIBE ๐Ÿ”ด button above! Find all of my videos at

Minta Sungkur says:

Hi!,first time watching yr channel!!๐Ÿ™v much for your precious help….actually suffering from pirigormid for the past 2.weeks…due to acute emotional trauma.. it happened 3years backfires time…am working on myself with self healing along with the exercise!!๐Ÿ™๐Ÿ™๐Ÿ™.be blessed!

Elias C. says:

This helped a lot, thank you

Zachery Wade says:

Wincing after another sleepless night and a pain start to the day. Went through these stretches and feeling immediate relief!! Grateful for this video today ๐Ÿ™ thank you, Dr.!

F A says:

Iโ€™m in so much pain I canโ€™t even describe it. Iโ€™ve never felt this kind of pain in my life. Gonna try these stretches before bed tonight, since many in the comments said it helped them. I really hope I can sleep peacefully tonight ๐Ÿ’”

eph says:

Just subscribed. The second exercise worked the best for me, took away so much pain! Thank you!

Still Ill says:

This helped SO!! MUCH!!!

Track with Manny says:

Subscribed I am a hs track athlete and this helped me so much. Not a sponsor just saying for other people to help them because I have trouble finding videos

Julie Heritage says:

What a relief to find Dr Joโ€™s exercises for sciatic nerve! I was almost at witโ€™s end as what to do to relieve the pain, having been to doctors and awaiting physio, and this feels so good!
Love all Dr Joโ€™s exercises, very informative and they work! Thank you so very much.

Phillasophical says:

Thankyou so much, I sprained a disk 6 weeks ago and had horrible sciatica, literally 2 days of doing these and the improvement is incredible ๐Ÿฅฐ๐Ÿฅฐ thankyou thankyou for sharing

Spring Notes says:

Dr Jo – you're amazing !!! I had sciatica due to shoveling soil the wrong way. And before your video, I've tried two other sciatica stretching videos. Unfortunately and alarmingly – it only made the pain worse. I waited to do your video – for I was afraid and anxious.
Eventually, I'm so glad I did.

My pain isn't completely gone – but, it has greatly improved ! Thank you so much !!!
I will continue with these stretches.

Jamison Taylor says:

I literally touched the floor with my hands without bending my knees the first time ever! Thank you for the exercises so muchh!

Laxman Pamarthi says:

Thank you so much! Subscribed as a result of immediate relief! Notifications turned on too. Keep up the great work ๐Ÿ™

francis prasad says:

When you display in written, it should be above your head position, otherwise no one can see the positioning of leg and body.

Loranthi Weerakoon says:

I have subscribed your channel..please advice on foot wear for walking

Loranthi Weerakoon says:

What kind of shoe do you recommend for walking Dr Jo

Lauren Marshman says:

Literally a life saver! So much relief almost immediately!

Jens Graikowski says:

Now, that video is a god send! I was in so much pain last night that I couldn't sleep. Did those stretches, and after a bit of reading (to relax again) I fell straight asleep. Thanks a bunch for this! ๐Ÿ‘๐Ÿฝ๐Ÿ˜‰

Urban Guru says:

I havenโ€™t had this kind of issue although I have improved my hamstring flexibility which I think has affected my sciatic nerve on both sides. These stretches are really good ๐Ÿ‘๐Ÿผ

Durga Prasad Vadlamoodi says:

This is really good, can you please let me know how frequently per day I can do these stretches?

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