5 Gentle Stretches to Reduce Sciatica Pain Naturally

Mobile Physiotherapy Clinic

Relieve sciatica nerve pain and improve flexibility with these 5 effective physiotherapy stretches demonstrated by Mobile Physio. These gentle, at-home exercises help reduce pressure on the sciatic nerve, ease lower back discomfort, and promote better mobility.  Stretches Included:  Knee-to-Chest Stretch Piriformis Stretch Seated Spinal Twist Cat-Cow Stretch Hamstring Stretch  ⚠️ Safety Tip: Stop if you feel sharp pain and consult a physiotherapist or healthcare professional if symptoms persist.  👉 Like, share, and follow Mobile Physio for more physiotherapy tips and pain-relief routines.  #SciaticaRelief #Physiotherapy #BackPain #StretchForRelief #MobilePhysio

Transcript

00:00Welcome back to Mobile Physio. If you've been dealing with sharp shooting pain down your leg

00:05due to sciatica, today I'll be showing you 5 effective physiotherapy stretches that can help

00:10relieve your pain and improve flexibility. Let's get started, knee to chest stretch,

00:15lie on your back, bend one knee, and gently pull it toward your chest.

00:20Keep the other leg straight. Hold for 20 to 30 seconds, then switch sides.

00:25This helps release tension in your lower back and glutes. Piriformis stretch, cross your right

00:31ankle over your left knee, then pull your left thigh toward your chest. You'll feel a stretch

00:36in your buttock. Hold for 20 to 30 seconds. This targets the piriformis muscle, which often

00:44irritates the sciatic nerve. Supine spinal twist, lie on your back with arms out to the sides and

00:50knees bent. Gently drop both knees to one side while keeping shoulders flat on the floor.

00:54Hold for 20 to 30 seconds, then switch sides for a gentle spine and hip stretch.

01:01Cat-cow stretch. Get on your hands and knees. Inhale as you drop your belly and lift your head,

01:07this is cow pose. Exhale as you arch your back and tuck your chin, this is cat pose.

01:14Repeat 8 to 10 times to mobilize your spine. Hamstring stretching with therabend. Using a therabend

01:20for hamstring stretching helps improve flexibility while reducing strain on your lower back,

01:24and sciatic nerve. This is a gentle yet effective way to relieve tightness that may be contributing

01:30to sciatica pain, these 5 simple stretches can go a long way in relieving sciatica nerve pain.

01:36Remember, consistency is key, and if your pain persists, consult a physiotherapist.

01:43Don't forget to like this video, share it with someone who needs it,

01:46and subscribe to Mobile Physio for more physiotherapy tips and exercises. See you in the next video.

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