Sciatica ReliefSciatica Relief Exercises: Pain Free in 1 Minute a Day

Sciatica pain is a pain unlike any other.

It hurts when you walk, sit, or lie down. If you try to sleep on one side, or roll onto the other, it doesn’t matter.

If you have sciatica, it all hurts. Period. But you really can be pain free in 1 minute a day with sciatica relief exercises.

What is Sciatica? And What Can Be Done About It?

The sciatic nerve is the largest nerve in your entire body. It starts in your lower back, and runs down the backs of your legs. When this nerve gets irritated or compressed for any reason, the pain you feel is sciatica.

Only your doctor can diagnose sciatica, but some tell-tale signs are butt, hip, or leg pain that isn’t caused by a known injury and isn’t in the joints. And even though the sciatic nerve starts in your back, back pain isn’t necessarily a symptom of sciatica.

For some people, sciatica is uncomfortable. For other people, it can be nearly debilitating. Either way, I’ve got good news – sciatica is usually treated easily and responds well to home treatments. While it may be tempting to rest until you feel better, there’s no indication that long-term rest helps.

In one study of sciatica patients, study participants were separated into 2 groups. The first group was given bed rest. The other was given “watchful waiting.” After 12 weeks, both groups reported significant improvement – so much so that there was no significant difference between them.

So it’s not only possible, but important to keep up with your daily life. And that’s where exercises to relieve sciatica pain come in.

4 Sciatica Relief Exercises to Get You Moving Again

Our friends  over at have come up with 4 sciatica relief exercises that can relieve your sciatica pain in under a minute. And the best part? You can do all 4 of them almost anywhere.

1) Start sitting on the floor, legs out in front of you. Lean up against a wall or a heavy piece of furniture if you need help with balance at first . Bend one leg, and hold onto your shin. Gently pull your knee into your chest. Hold for 10 seconds. Then switch legs.

2) Lie flat on your back, arms at your sides. Bend your knees so your feet are flat on the floor. Lift your toes, so they are pointing toward the ceiling. Now, lift your heels off the ground, raising and lowering your legs  off the ground. Keep your knees bent and your toes pointing to the ceiling. Repeat 5 times.

3) Stay flat on your back. Stretch your legs out in front of you. Bend one knee and, hands around your shin, gently pull it toward your chest. Hold for 10 seconds. Switch legs.

4) Sit up straight, legs out in front of you. Flex your feet so your toes point toward the ceiling. Reach for your toes. Hold for 10 seconds.

Follow along with the video to make sure you’re getting the full relief that comes with excellent form!

Talk to your doctor before starting any exercise program, just to be sure. But once you’ve gotten their okay, these 4 sciatica relief exercises can help you feel, move, and live pain-free again!