10 easy stretching exercises to eliminate back, hip, and sciatic nerve pain

The human body is literally full of nerve cells (neurons) that travel continuously to carry information to and from the central nervous system.

Some of these bundles of nerve cells (nerves) are found relatively close to the spine, others extend to different parts of the body such as the hands or feet.

The sciatic nerve is a rather special case because it is located near the spine but, at the same time, it also extends towards the ends of our body.

When the sciatic nerve is pinched or inflamed, we feel pain in the lower back but, given its position, it is not uncommon to also feel pain in the knees, hip, and even in the lower part of the legs. 

We want to show you 10 simple stretching exercises that could help you alleviate various pains due to the inflammation of your sciatic nerve.

Obviously, if you are not used to physical activity, we advise you to consult a doctor before undertaking any exercise routine.

Esercise #1

As you can see from the video (0:33), keep an upright position and place the leg that is hurting on the knee of the other leg.

Now lower your hips towards the floor trying to form a 45-degree angle and bring your upper body slightly forward, helping to balance yourself with your arms that should remain parallel to the ground.

Try to hold the position for 30-60 seconds.

Exercise #2

Lie down on the floor with your knees bent upwards, cross the leg that hurts with the other leg, as in the video (0:27), grab the knee with one hand and the ankle with the other hand.

Then apply light pressure by pulling the leg towards your chest, trying to remain in place for about half a minute.

Exercise #3

Begin the exercise by lying on the floor with your back firmly against the floor and bend one knee upwards.

Tilt the knee to the left or right and rotate the torso in the same direction, while one of the two legs remains lying on the ground. 

Once you have completed the exercise on both sides, lie back with your back on the ground and bring your knees to your chest. Stay in this position for 20 seconds before getting up from the floor.

Exercise #4

With your hands resting on the ground, bring the leg that is hurting under the trunk of your body and rotate it to the opposite side as shown in the video (0:24).

The knee should point towards the shoulder. Then lower your head until touching the ground with your forehead and place your forearms on the ground.

Very slowly, stretch the other leg behind the trunk and push the hips slightly towards the ground. Stay like this for about half a minute and repeat the exercise three times.

Exercise #5

Begin by placing your hands and knees on the floor or mat and make sure your hands are aligned with your shoulders.

Next, put your weight on the aching leg and lift it upwards as demonstrated in the video (0:04).

Lower it slowly and try to repeat the exercise 15 times.

Exercise #6

Lie on the side of the leg that does not hurt and bend both knees 90 degrees (you should form an L with the legs).

Then raise your knee upwards and slowly lower it.

Repeat the movement 15 times.

Exercise #7

Sit on a chair and cross your legs, place the affected leg on your knee as shown in the video (1:04).

Bring your torso forward, bending slightly, and hold your breath for a few seconds.

Next, try to bend forward a little more, holding the position for 30 seconds, and then repeat the exercise with the other leg.

Exercise #8

Lie down on your back with your back and legs on the floor.

Then bend the affected leg upward and place the foot on the outer side of the other leg, near the knee.

With one hand pull the knee of the bent leg towards the ground and hold for 30 seconds.

Repeat three times.

Exercise #9

Sit on the floor and join the soles of your feet in front of your pelvis.

Cross your arms, grab your ankles, and push down with your knee to touch the ground and hold for half a minute.

Release and in the following 30 seconds continue to stretch your legs maintaining that position.

Exercise #10

Sit on the floor, stretch your legs in front of you and move them away from each other.

Then, slowly tilt your torso forward towards the ground and place your hands on the floor next to each other.

Lean forward in an attempt to touch your elbows on the ground and hold for 10-20 seconds. 

These physical exercises are simple and easy to put into practice even in the comfort of your home. One more reason to ... get started!