3 Best Sciatica Exercises To Relieve Pain While In Your Room

Having Sciatica could be very uncomfortable for everyone who have one, fortunately exercise can help manage your pain. There is a separate page that briefly discussed about Sciatica and its causes. When you have Sciatica, the kinds of exercises depends on your conditions and problems. And there are 3 kinds of of exercises I would like to share it with you.

1. William Flexion Exercise

This kind of exercises can only be performed if you were diagnosed with either those following conditions:

A. Spinal Stenosis
B. Spondylolisthesis
C. Spondylolysis
D. If your pain got worse when bending backward but relieve when bending forward

There is a separate page that was discussed how to perform William Flexion Exercise by clicking this link.

Note: Please do not perform this exercises if you were diagnosed with Disc Herniation or your pain got worse when bending forward.

2. Mckenzie Extension Exercise

This kind of exercise can only be performed if you were diagnosed with either those following conditions:

A. Disc Herniation
B. Osteoporosis
C. If your pain got worse when bending forward but relieves when bending backward.

To know more about this exercises, there is also another separate page about Mckenzie Back exercise by clicking this link,

3. Piriformis Stretch

In this page, I will be discussing how to perform piriformis stretch as this was not mention in the previous pages. In this exercise you will be learning how to stretch your piriformis muscle, in order to relieve the tightness which will help reduce the pressure on the sciatic nerve, eventually reducing the symptoms of Sciatica. Below here is the instruction on how to stretch your piriformis muscle. Assume here you want to stretch your left Piriformis muscle.

  1. Lie on your back.
  2. Cross your left leg over your right so that your left ankle rests on your right knee.
  3. Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder.
  4. Hold for 15 to 30 seconds.
  5. Relax, and then repeat with the other leg.
  6. Repeat this cycle 2 to 4 times.

If you still have hard time performing this exercise or you might not even understand how, there is video under here which I embedded from YouTube in my website so that you can visually understand how to perform. Remember I do not own this video.


  1. Thank you for this information. I have had lower back pain for many years, but don’t take medication for the pain. Some days are good, some days are more challenging. I have had a feeling stretching would help so I have been looking into it recently. Coming across this article has been so helpful, I just had to share my experience.

    The piriformis stretch has been such a blessing. When I am having pain/stiffness, just doing this stretch gives me much relief. It is amazing to think that such a simple thing could do so much good.

    I hope others take advantage of this information here because it really does help. Pain medicine is not the only answer.

    1. Thank you for visiting my site Susan. Indeed exercise will really help for relieving the pain. I hope you learn something from here, and I look forward to hear from you again if you have any questions or concern.

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