A woman is stretching her lower back by standing close to a chair. One foot is placed behind her body, the other in front. Her back is arched backwards.

Sciatica

Sciatica Stretches

Body Part:
Lower Back

Equipment:
None

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

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The Liebscher & Bracht Sciatica Guide.
We've got your back! Receive the 6 most effective exercises to reduce tension and completely get rid of sciatic nerve pain.
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Discover the best exercises to treat your pain - for free!

Join over 2.5 million people worldwide who are already using our unique therapeutic techniques. Download our FREE PDF guide with 6 simple exercises for back pain and see the results for yourself!

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Soothe Your Troubled Sciatic Nerve with These Stretches!

Are you plagued by constant pain in your buttocks, the hips, and the lower back region? Then you might be all too familiar with sciatica (Alternatively, check our piriformis syndrome article).

Caused by an irritation or compression of the sciatic nerve, sciatic pain can not only be painful in the aforementioned places. It might even creep into your legs and feet. Before you let it get this far, though, you better try our sciatica exercises!

In our video, Roland Liebscher-Bracht shows you a couple of stretching exercises and a foam rolling massage to soothe the irritated nerve. You can find the written instructions below, too. Get well soon!

Relieve Piriformis Syndrome

Download our FREE PDF guide featuring our 6 most effective exercises against Piriformis Syndrome and buttock pain. 

A preview of the Liebscher & Bracht's guide against piriformis syndrome with the front page on the left side.
All gain. No pain.

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Stop sciatica pain with our simple exercises. We’ve got two stretching exercises and a foam rolling massage for you! If you keep doing them regularly, you can prevent further aches.

Step 1 — Stretching Exercises

A woman is sitting on a chair, bend forward. She is stretching her lower back.

Exercise 1

  • Sit down on a chair.
  • Depending on where it hurts, lift up the leg of your affected side and rest it on top of your other leg’s knee.
  • Keep your back straight. If it is painful to sit like this, put a cushion under yourself.
  • Move your trunk forward or a little to the sides. Try to find the angle where it hurts the most.
  • Lean into it to stretch. Remember to stay below a 10 on your pain scale.
  • Make sure your back is straightened while you stretch.
  • Stretch for roughly two minutes.
  • Repeat as often as you want.

 

A woman is stretching her lower back by standing close to a chair. One foot is placed behind her body, the other in front. Her back is arched backwards.

Exercise 2

  • Place a chair next to you. Grip the back of the chair.
  • Move the foot of your affected side back a little.
  • Turn the other foot slightly inwards, but keep your hips straight.
  • Now move your groin forwards: you should feel the stretch.
  • Lean into the stretch. Your back can bend backwards during this.
  • Don’t overdo yourself and keep the position for up to two minutes. 
  • You can do this exercise six days a week for the best results.

Step 2 — Foam Rolling massage

A woman is massaging her buttocks with a massage ball.

Exercise 1

You need: our massage ball OR something similar in shape

  • Sit down on the floor.
  • Grab the massage ball and place it under your buttocks.
  • Make sure the ball is positioned near the spot that bothers you the most.
  • Don’t put too much weight on the massage ball so the pain is not as intense.
  • Now start moving the ball in spiraling movements to massage the stressed tissue.
  • You may do this massage for as long as you want.

The Best Exercises and Tips Against sciatica Pain

We've got your back! Download our FREE PDF guide featuring our 6 most effective exercises for getting rid of sciatica pain. 
The Liebscher & Bracht Sciatica Guide.
All gain. No pain.

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Liebscher & Bracht's Five Pillars of Practice

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