7 stretch exercises that relieve back and nerve pain in no time

An irritated sciatica nerve can cause extreme pain in the back and legs. Most people will experience this at some point in life, some significantly more than others.
But sciatica can be so painful that it ruins everyday life/ That’s why I wanted to share these seven simple exercises that can help relieve the pain.


First and foremost we should explain what sciatica is, in order to understand what causes the pain. You experience sciatica when your sciatica nerves cramp, which causes sharp pains in your legs and backside. The pain can be so bad that walking becomes difficult.

According to specialists sciatica can be caused by injuries, infections and muscle problems amongst other things. Sometimes the cause is unclear. It’s best to consult a doctor, but alongside that, you can try these exercises:

1. Standing Piriformis stretch

Stand up straight and place one foot over the opposite knee. Lower your hips as though you were going to sit down on a chair. Hold this until you feel your mucles start to stretch, then repeat on the opposite side.

2. Lying Piriformis stretch

This is the same process as the first stretch, except you do the exercise lying down. You push the leg that has your foot on the ground backwards towards your chest, so that the opposite leg stretches.

YouTube/Pain Therapy

3. Hip stretch

Lie straight on your back. Bend your right knee so that it points to the ceiling. Then turn the knee in the opposite direction (left) so that it is above the other. Try to have your upper body pointing straight towards the ceiling in the meantime.

 4. Skinkstretch

Take a mat that’s slightly softer than the floor. Sit on your knees. Stretch one leg out straight behind you and let your lower body fall forward. You will definitely feel this stretch, which is a sign that it’s helping. Do this several times so that the pain decreases each time.

YouTube/Steady Health

5. Crotch stretch

Sit on the floor and stretch your legs out as far to each side as you can. Lean forward as far as you can, until you feel the stretch. Hold this position.


6. Hip lift

This is a really easy exercise. Balance on all fours on a mat or the floor and lift one leg out behind you so that your heel points up towards the ceiling. Then lower it again and repeat. Do this around five times and then switch legs.

7. Sitting stretch

Take a chair and sit upright. Lift one leg and place it so that the heel goes past the knee. Then lean forward so that it pulls into the buttocks and back thighs.


Whether theses stretches will help you or not depends on how often you do them and how bad the pain is, but they definitely helped  noticeably relieve my pain. Please share these tips with your friends. 

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