Top 10 Stretches for Sciatica pain relief

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In this routine I share with you my top 10 stretches for sciatica pain relief. If you suffering from sciatica pain or lower back pain these stretches will help you with your pain relief and it will help you to improve your symptoms.

The cause of sciatica:
The vast majority of cases of sciatica have a spinal cause, such as disc herniation or rupture causing impingement of L5 or S1 nerve roots.
Other common causes of sciatica can include spinal stenosis, degenerative disc disease, and spondylolisthesis. There are also many non-spinal causes or sciatica, which are less common: These include piriformis syndrome, trauma, postoperative complications.

Sciatica is mainly diagnosed by history taking and physical examination of the patient by a physical therapist.

Sciatica sign and symptoms:
– Moderate to severe pain in the lower back, buttock, and down their leg.
– Numbness or weakness in their lower back, buttock, leg, or feet.
– Pain that worsens with movement; and may cause loss of movement control.
– Pins and needles” feeling in their legs, toes, or feet.

Mackenzie Stretch

McKenzie exercises for low back pain are beneficial treatment for increasing flexibility of spine and improving the pain with better results in pain relief. McKenzie exercises are successful method for decreasing and centralising the pain and increasing spinal movements in patients with low back pain.

Pigeon Stretch

Pigeon pose is the perfect pose to release tension and maintain hip flexibility because it stretches both the hip rotators (buttocks area) and the hip flexors (the muscles that run along the front thighs and pelvis). Pigeon pose helps to elongate the back, open the hips, groin and hamstrings, can alleviate pressure on the low back and decrease symptoms of sciatica.

Kneeling Hip Flexor

The Kneeling Hip Flexor Stretch is one of the best stretches to help with mobility at the front of the pelvis. Benefits of stretching the Hip Flexors include alleviating lower back pain (Sciatica), improving your posture and aligning your legs in a manner that makes them work more powerfully.

Fiqure 4 stretch

The figure four stretch is one of the best stretches you can do for your body, regardless of the type of training you do. It targets the hips, lower back, and glutes, your body’s largest and most powerful muscle group specifically your Piriformis muscle.
Try this stretch daily for 3 to 4 sets of 15 to 20 sec hold.

Cat Camel:
Get onto your hands and knees, with your knees spaced hip-width apart and your hands directly beneath your shoulders. Tighten your abdominal muscles and arch your spine upward toward the ceiling. Hold the position for at least 10 seconds, then slowly relax your back. Allow your stomach to fall toward the floor, bring your shoulders together and stretch your back downwards into a swayback position. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.

Nerve Glide

Nerve mobilization is an effective interventions for patients with lower back pain, and nerve mobilization is superior to hamstring stretching in alleviating lower back pain of patients. Therefore, both hamstring stretching and nerve mobilisation can be usefully applied for the therapy of patients with lower back pain.


All information, content, and material of this video or website are for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your physical therapist or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless Dublin Sports Injury Clinic(and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Dublin Sports Injury Clinic makes no representations about the accuracy or suitability of this content.

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Top 10 Stretches for Sciatica pain relief
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Bob The Physio says:

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Shiva Ram Bhandari says:

Thanks sir from Nepal

Nada Mushtaq says:

Thank you for sharing. But most of them I cannot do because of my knee pain.

Satish Kumar says:

Hello sir Satish

Ltmotley says:

Another great video that effectively demonstrates the best exercises for this condition! As a new subscriber, I appreciate your expertise, helpfulness and knowledge. You are assisting so many people with this information.


Iam Safreing from l5 s1 plz you tips and exercise

Amani Omari says:

I want to ask you about back knee pain and difficulty to walk normaly

Small boy says:

Thank you sir… I have so much pain in the back of my thigh. When they see the hospital they say they have to do surgery. Can I fix it with exercise?

Danish Iqbal says:

Hello bob i have this pain since 10 months this is very painful 😓 these days

Amal Bhargavan says:

Hi Sir, is there any way I can contact you for a consultation?

KOAbstractart says:

Thanks, Bob! Really useful exercises and easy to follow 👍🏻

John Goh says:

Bob sciatica pain is caused by spinal stenosis.

Seamus Rooney says:

I've been suffering with Sciatica and I've done many exercises from your channel. Thank you for your help.

Vai S says:

Hello Bob my question is, will these stretches helps to cure lower back pain?

Vai S says:

Hello Bob my question is, will these stretches helps to cure lower back pain?

Behnoush Firouzi says:

😍😍😍a great reminder 🙏🏼🙏🏼thank you bob

GB 1976 says:

Love it, I need this for my lower back pain Sciatica. Thanks Bob

Antonio Alvarez says:

Thank you.👌👍✌️

Fara Cherie says:


Anita Krawiec says:

This is great Bob, thank you 🧡

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