13 Effective Ways to Treat Sciatic Nerve Pain

The longest single and widest nerve which passes down the lower back to your foot is the sciatic nerve. Sciatica is a condition experienced when your sciatic nerve is pinched or irritated and it causes extreme pain that can travel down to your legs. You may also feel weak, a numbing and burning sensation as well as slight tingling in the painful foot or leg. This condition can affect the performance of your leg greatly by causing poor movement and balance. This is why it should be treated promptly. This article will show you 13 ways on how to treat your sciatic nerve pain to improve your condition without having to consume too many medicines. As well as trying all of these exercises, you may also want to take a look at the Best side sleeper pillows to make sleeping comfier. However, if your doctor has prescribed you medication, take them and perform these exercises for maximum pain management.


1 The cat-cow exercise

This exercise improves the health of your spine. It increases flexibility while keeping your hips aligned and strengthening your core.

The initial position: You have to keep your knees placed on the floor under your hips and your hands under your shoulder. You have to keep your body above the ground and straight.


When you inhale, raise your head and look upwards at the ceiling while moving your belly to the ground. While Exhaling, move your head down to look at your hips and round your back towards the ceiling. Repeat 15 to 20 repetitions.

The cat-cow exercise

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2Hamstring stretches

This stretches the hamstring muscles and releases tension of tightness and pain in sciatica. You have to sit on the floor and stretch your right leg out in front and bend your left knee and make the sole of your foot rest on the right inner thigh. Keep your right knee straight and stretch your arm towards your foot, bend your waist as much as possible. Maintain the position for 20-30 seconds and then go back to the previous position. Repeat 3 times each leg so a total of 6 times.

Hamstring stretches

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3The bird-dog exercise

The bird dog exercise is a type of plank and besides benefiting sciatica pain can strengthen your core as well. Your body will maintain a proper posture as it decreases the pressure applied on your lower back as well as make your glutes stronger.

The bird-dog exercise

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How to do it

First, stand on all four limbs with your hands placed under your shoulder. Place your knees just below your hips. Your back and pelvis have to be stable and still while extending your right arm in front of you and left arm backwards. Hold this position for some time and then go back to the starting posture and repeat the alternate way. Do this 10-15 times.

stretches for nerve pain

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4The butterfly stretch

This pose opens up your hip while stretching out your piriformis muscle and your butt muscles. Sit upright while keeping your knees bent so that the feet are in contact with each other. Place your palms over the point where your knees are bending and apply some downward pressure. While doing so you have to make your chest touch your feet by bending forward. Maintain that posture for 15-20 seconds.

The butterfly stretch

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