Which stretches are used for sciatica?

Knee-to-chest stretches, cat-cow and bridges appear in both the Sussex Community NHS Foundation Trust programme and Cleveland Clinic's examples. The trust's programme also includes knee rolls, child's pose, a standing forward bend and side bends, and Cleveland Clinic also describes a lower back extension. Cleveland Clinic says a physical therapist may teach you exercises and show you how to do them safely.

Should I rest or keep moving with sciatica?

The NHS advises carrying on with your normal activities as much as possible and not sitting or lying down for long periods. Cleveland Clinic says short periods of rest may help during the first day or two, but too much rest may make pain worse.

When should I stop exercising and get help?

The NHS's safety guidance for its exercise videos says to stop an exercise immediately if you feel any pain or become unwell, and to get help from NHS 111 if you're concerned about any symptoms or they don't go away. The NHS says to see a GP (a primary care doctor) if sciatica pain has not improved after a few weeks of home treatment, is getting worse or is stopping your normal activities. It says to go to A&E or call 999 (in the US, the emergency room or 911) if you have sciatica on both sides; severe or worsening weakness or numbness in both legs; numbness around or under your genitals or around your bottom; or find it hard to pee, don't notice when you need to poo, or can't control when you pee or poo, when this is not normal for you.

Who can guide sciatica exercises?

The NHS lists physiotherapy, including exercise advice, among the main treatments for sciatica, and the AAOS says your doctor may prescribe physical therapy. You can find physical therapists near you in the SpinalCare directory.

A trainer guiding a woman through a bridge exercise on a mat

Exercise guide · plain-English

Sciatica stretches and exercises

Photo: Anna Shvets / Pexels

The NHS advises starting gentle exercise as soon as you can with sciatica, and lists exercises and stretches among its main treatments. This page gathers several of the stretches that an NHS trust's sciatica programme and Cleveland Clinic describe, and the safety guidance its sources give.

Overview

The NHS advises carrying on with your normal activities as much as possible and starting gentle exercise as soon as you can: anything that gets you moving can help. It advises against sitting or lying down for long periods, saying that even if moving hurts, it's not harmful and can help you get better faster.

Cleveland Clinic says that if symptoms are mild, you can start with self-care, but moderate to severe pain, numbness, tingling or muscle weakness needs medical care. It says a physical therapist may teach you exercises to do at home and show you how to do them safely. The AAOS (American Academy of Orthopaedic Surgeons) says to start stretching exercises as soon as possible so you can resume your physical activities, and that your doctor may want you to take short walks and may prescribe physical therapy.

Sources word the pain rule differently, and their scope differs. For everyday movement, the NHS sciatica page says not to sit or lie down for long periods, because even if moving hurts, it's not harmful. For the exercises themselves, the Sussex Community NHS Foundation Trust programme says to do them only as far as pain allows, and the NHS's safety guidance for its exercise videos says to stop an exercise immediately if you feel any pain or become unwell.

That NHS video guidance also says to get advice from a healthcare professional first if you're not sure the exercises suit your fitness; if you have a health problem, an injury or any symptoms, are feeling unwell, or have had a recent health event such as a heart attack or operation; if you have any other concerns about your health; or if you're pregnant or have recently given birth.

Common causes

A slipped disc, when a soft cushion of tissue between the bones in your spine pushes out: the NHS says this is the most common cause
Spinal stenosis: narrowing of the part of your spine where nerves pass through
Spondylolisthesis: when one of the bones in your spine slips out of position
A back injury

Warning signs to act on

Each item says what its source advises, from emergencies to seeing a GP. For the emergency signs, the NHS says not to drive yourself to A&E: ask someone to drive you, or call for an ambulance.

Sciatica on both sides, or weakness or numbness in both legs that's severe or getting worse: the NHS says to go to A&E or call 999 (in the US, the emergency room or 911)
Numbness around or under your genitals, or around your bottom (anus): the NHS says to go to A&E or call 999
Finding it hard to start peeing, being unable to pee, not noticing when you need to poo, or not being able to control when you pee or poo, when this is not normal for you: the NHS says to go to A&E or call 999
Unexplained fever with back pain, back pain after a severe blow or fall, redness or swelling on the back or spine, or burning when you pee or blood in your urine: MedlinePlus says to contact your provider right away
Pain travelling down your legs below the knee, weakness or numbness in your buttocks, thigh, leg or pelvis, pain that is worse when you lie down or wakes you at night, severe pain where you can't get comfortable, or loss of control of urine or stool: MedlinePlus says to contact your provider right away
Losing weight without trying, using steroids or injecting drugs, back pain that feels different and worse than before, or an episode lasting longer than 4 weeks: MedlinePlus says to contact your provider
Moderate to severe pain, numbness, tingling or muscle weakness: Cleveland Clinic says this needs medical care
Pain during an exercise, or feeling unwell: the NHS's safety guidance for its exercise videos says to stop immediately, and to get help from NHS 111 if you're concerned about any symptoms or they don't go away
Sciatica pain that has not improved after a few weeks of home treatment, is getting worse, or is stopping your normal activities: the NHS says to see a GP (a primary care doctor)

What usually helps

Little and often

Sussex Community NHS Foundation Trust's sciatica programme advises doing the exercises little and often, once or twice a day as you're able, only as far as pain allows, and increasing them as you feel able.

Rest briefly, then keep moving

Cleveland Clinic says short periods of rest may help during the first day or two, but too much rest may make pain worse and slow recovery. The AAOS advises against staying in bed and suggests being as active as possible.

Heat or cold

The NHS suggests holding heat packs to the painful areas. For mild symptoms, Cleveland Clinic says ice may help reduce pain and swelling during the first few days and heat may help after that, using either for about 20 minutes at a time.

Go easy on lifting and twisting

MedlinePlus advises against heavy lifting or twisting your back for the first 6 weeks after the pain begins. It recommends back exercises early on to strengthen your back, and says to start exercising again after 2 to 3 weeks, including exercises that strengthen your core and improve the flexibility of your spine. This timing differs from the NHS and AAOS, which say to start gentle exercise or stretching exercises as soon as you can.

Stretches these programmes include

A selection of the stretches described by Sussex Community NHS Foundation Trust's sciatica programme and by Cleveland Clinic, which gives its examples as exercises a physical therapist may teach you and show you how to do safely. The trust's programme also includes marching on the spot and arm raises. See the pain guidance above.

Knee rolls

The Sussex programme describes lying on your back with your knees bent, slowly dropping your legs to one side and holding for 5 seconds, then coming back to the middle and switching sides. It suggests repeating for 30 seconds, 3 to 5 sets.

Knee hugs (knee-to-chest)

The Sussex programme describes lying on your back and using your hands to pull both knees to your chest, holding for 20 to 30 seconds, 3 to 5 times. Cleveland Clinic describes a one-leg version: bringing one knee toward your chest until you feel a gentle stretch, then lowering it and switching sides.

Cat-cow

Cleveland Clinic describes starting on your hands and knees, with hands under your shoulders and knees under your hips, slowly rounding your back toward the ceiling, then letting your belly drop and lifting your chest and tailbone, moving slowly and breathing as you switch. The Sussex programme suggests 30 seconds, 3 to 5 sets.

Child's pose

The Sussex programme describes lowering your upper body from kneeling until your forehead rests on or touches the floor, with your arms above your head and palms flat. It suggests holding for 10 seconds and repeating for 30 seconds, 3 to 5 sets.

Bridge

The Sussex programme describes lying on your back with knees bent and feet flat, tightening your lower stomach muscles, squeezing your buttocks and lifting them off the floor, holding for 5 seconds, then lowering. It suggests repeating for 30 seconds, 3 to 5 sets. Cleveland Clinic says to lift your hips until your body forms a straight line.

Lower back extension

Cleveland Clinic describes lying on your stomach with your hands under your shoulders, keeping your hips relaxed on the floor, gently pressing up to lift your chest and slightly arch your lower back, then slowly lowering your chest back down. MedlinePlus notes that sciatica pain may get worse when bending backward, especially if spinal stenosis is the cause.

Standing forward bend

The Sussex programme describes standing with feet shoulder-width apart and slowly bending forward, sliding your hands down your legs towards your feet until you feel a stretch in your lower back, then holding for 5 to 10 seconds before returning to standing. It suggests 3 to 5 repeats.

Side bend

The Sussex programme describes standing with feet shoulder-width apart and slowly moving one hand down your leg towards your knee until you feel a stretch on the opposite side, then holding for 20 to 30 seconds. It suggests 3 to 5 repeats.

Watch: a physical therapist explains

7 Minute Sciatica Exercises For Leg Pain Relief & Long Term Success
Bob & Brad · Physical therapists Bob Schrupp, PT and Brad Heineck, PT
Physical therapists Bob Schrupp and Brad Heineck demonstrate sciatica exercises that can be done on the floor or in bed. Their description says you should feel immediate relief in the affected area when doing the exercises, or you will want to stop. We embed it for general education; it is not a personal prescription.

Frequently asked

Which stretches are used for sciatica?: Knee-to-chest stretches, cat-cow and bridges appear in both the Sussex Community NHS Foundation Trust programme and Cleveland Clinic's examples. The trust's programme also includes knee rolls, child's pose, a standing forward bend and side bends, and Cleveland Clinic also describes a lower back extension. Cleveland Clinic says a physical therapist may teach you exercises and show you how to do them safely.
How often should I do sciatica exercises?: The Sussex Community NHS Foundation Trust programme advises little and often, once or twice a day as you're able, only as far as pain allows, and increasing as you feel able.
Should I rest or keep moving with sciatica?: The NHS advises carrying on with your normal activities as much as possible and not sitting or lying down for long periods. Cleveland Clinic says short periods of rest may help during the first day or two, but too much rest may make pain worse.
When should I stop exercising and get help?: The NHS's safety guidance for its exercise videos says to stop an exercise immediately if you feel any pain or become unwell, and to get help from NHS 111 if you're concerned about any symptoms or they don't go away. The NHS says to see a GP (a primary care doctor) if sciatica pain has not improved after a few weeks of home treatment, is getting worse or is stopping your normal activities. It says to go to A&E or call 999 (in the US, the emergency room or 911) if you have sciatica on both sides; severe or worsening weakness or numbness in both legs; numbness around or under your genitals or around your bottom; or find it hard to pee, don't notice when you need to poo, or can't control when you pee or poo, when this is not normal for you.
Who can guide sciatica exercises?: The NHS lists physiotherapy, including exercise advice, among the main treatments for sciatica, and the AAOS says your doctor may prescribe physical therapy. You can find physical therapists near you in the SpinalCare directory.

Sources

This page organises information from the cited sources for general education. It is not medical advice and has not been reviewed by a clinician. Always consult a qualified clinician about your own care. Editorially reviewed October 6, 2026.