With a lifetime incidence between 10-40%, you have probably encountered sciatic nerve pain before. Sciatica can be excruciating and debilitating, leaving you stuck in pain. 


The sciatic nerve begins in your lower back and continues down both of your legs. If there’s a problem anywhere along this path, you could be prone to experiencing sciatic pain. 


At Body Dynamics, we treat many patients suffering from sciatica. We’ve compiled several of our favorite exercises and stretches to help relieve pain. These are beginner-friendly and easy in the comfort of your own home! 


1. Foam Roll Core

In this exercise, Physical Therapist Anna leads you to find balance and dynamic stability while activating and strengthening your core. 

2. Quadruped Ball Wall Press

With a basic exercise ball, Physical Therapist Jorge demonstrates a simple exercise designed to activate your deep spine stabilizers. 

3. Supine Figure 4 Stretch

Relieve tightness in the glutes with this supine figure 4 stretch! Physical Therapist Matt walks you through this stretch and offers modifications to fit your needs. 

4. Sciatic Nerve Glide – Seated

In the first sciatic nerve glide option, Physical Therapist Jorge guides you through a technique targeted to mobilize your sciatic nerve pathway. 

5. Sciatic Nerve Glide – Supine

In the second sciatic nerve glide option, Physical Therapist Jorge shows the supine modification of the mobilization. 


We encourage you to modify any of these exercises and stretches to suit your needs and to practice safe fitness habits. If your pain persists or worsens, call to schedule a Physical Therapy Evaluation.