If you're struggling with sciatica, you probably want relief FAST. Watch this video to learn the top 3 sciatica pain relief exercises for seniors. Make sure to watch to the end to learn 2 bonus exercises to for long-term relief.
Top 3 Sciatica Pain Relief Exercises for Seniors
Lumbar Flexion Exercise
Start by lying down on your back. Bring one knee toward your chest to flatten your lower back.
If possible, bring both knees up for a stronger stretch.
Only go as far as you can without increasing pain. This helps open the spaces where the sciatic nerve roots exit the spine.
Piriformis Stretch
Cross one ankle over the opposite knee. Pull your ankle toward you and gently press your knee away.
This stretches the piriformis muscle in the buttock, which can irritate the sciatic nerve.
Hold the stretch for 30–60 seconds.
You can also try pulling the knee toward the opposite shoulder as an alternative stretch.
Sciatic Nerve Glide
Lie on your back. Straighten one leg and pull your toes toward you, then return.
This moves the sciatic nerve gently through its path. Don’t push through pain.
Do this slowly for 30–60 seconds, only going as far as is comfortable.
Top 3 Sciatica Pain Relief Exercises for Seniors (Seated Variations)
These are helpful when lying down isn’t possible:
Lumbar Flexion Exercise
Sit and lean forward with support from your hands, feet, or knees.
Hold 30–60 seconds.
Piriformis Stretch
Cross one leg over the other. Push the knee down or lean forward slightly.
You can also pull the knee toward the opposite shoulder.
Sciatic Nerve Glide
Sit tall, slump forward, extend one leg, and pull your toes back. Repeat gently.
Bonus: Long-Term Sciatica Pain Relief Exercises For Seniors
Standing Pelvic Tilt
Stand with your back straight. Gently roll your pelvis under to reduce arch in the lower back. This helps open the spaces where nerves exit. Make this a habit when standing for long periods.
Hip Flexor Stretch
Do this only if you're not in active pain at the moment.
Step one foot forward and the other back. Roll your pelvis under and gently push your hips forward. Squeeze your glutes.
This stretches the hip flexor muscles that can compress the spine. Hold for at least 1 minute per side.
Need More Help To Relieve Sciatica?
If you'd like more help to relieve sciatica, check out my book: The Over 50 Sciatica Solution.
Inside, you'll find:
- Clear explanations of sciatica for people over 50
- A do-it-yourself assessment to better understand your symptoms
- Natural relief strategies beyond just exercises