11/09/2025
‼️If sciatica keeps coming back no matter how much you stretch your leg, this is for you!
🔑Sciatica pain often happens when the sciatic nerve gets irritated in the lower back due to things like a disc bulge.
🔅That’s why stretching the leg gives only temporary relief, it doesn’t always address the source of the nerve compression.
Here are 3 gentle stretches that may help relieve nerve pressure and reduce sciatica pain:
1️⃣ Wall Lean Stretch (Side Glide)
• Stand with the painful side away from the wall
• Feet hip-width apart
• Gently shift your hips toward the wall
• Hold 20–30 seconds
• Repeat 3–5 times
2️⃣ Lying Sciatic Nerve Floss
• Lie on your back
• Lift the painful leg with a slight bend in the knee
• As you straighten your leg, tilt your head back
• As you bend the leg, point your toe down and tuck your chin toward your chest
• Slow and controlled for 10–15 reps
3️⃣ Figure-4 Piriformis Stretch
• Cross your painful leg over the other like a “4”
• Use your hand to gently press the top knee away
• Keep your back straight and lean forward slightly if seated
• Hold 20–30 seconds
• Repeat up to 5 times
These movements can help relieve pressure on the sciatic nerve, but if your pain keeps coming back, it may need more than stretching.
📩 DM “SCIATICA” if you want us to help find the root cause and build a plan to get you pain-free again.
