Sciatic Nerve Pain Stretches & Exercises – Ask Doctor Jo

Sciatic Nerve Pain Stretches & Exercises – Ask Doctor Jo

Hey y’all, it’s Doctor Jo and my assistant
with me today is Bailey again. And today I’m going to be talking about your piriformis.
So lots of times I hear people say they’ve got that sciatic nerve, well actually everybody
has a sciatic nerve, but you can have pain coming from that nerve, and a lot of times
that piriformis muscle is causing the pain. So we’re gonna show you some stretches to
stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright
let’s go on to our backs. Here we go. I think we’re gonna maybe move Bailey out of the way.
In the first stretch for your piriformis is a pretty simple one. A lot of pictures you
may get from your therapist will actually show one leg down, I actually like for you
to have it staying up so you can prop your foot over it. So your gonna make almost like
a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left
side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring
my knee with my opposite hand towards my shoulder over here. So I’m pulling this leg up and across
my body. And what you wanna do same kind of thing with all the stretches, you wanna pull
and you wanna feel a stretch under there. Soon as you feel a really good stretch you
wanna hold it for 30 seconds. So remember up and across the body. Just coming up is
not gonna get that piriformis stretch. But coming up and across the body like I’m trying
to bring that knee towards my shoulder. Holding it there for about 30 seconds–a real 30 seconds.
And then coming back down and you wanna do that 3 times. Now the next one to do, sometimes
this is a little harder for people, but what your gonna do is your gonna keep that same
figure 4, and what your gonna do is your gonna take your hands and on the opposite side that
it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m
gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and
I’m gonna pull until I feel that stretch underneath there. Now some people might have a hard time
grabbing on to their leg here, so again you can use your belt, or your dog leash and put
it under, around your leg, and pull up towards you like this. Same kind of thing, you want
to hold that stretch for 30 seconds–bye Bailey, we’ll see you later –and then 3 times each.
Alright, so now you’re gonna bring that down getting it nice and stretched. For those of
you that need a stronger stretch, those might not be stretching it out quite as much, what
I’m gonna have you do is I’m gonna have you turn over. And what your gonna do is the side
that’s hurt again, my left side, I’m gonna bring my leg up across. Now as you can see,
this is something you have to be pretty high level, pretty flexible to do, but it’s gonna
get a fantastic stretch. So your gonna put your knee over across your body, and bring
your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite
shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You
can stretch that back leg as far as you can. You can bring your arms down, but that knee
is essentially going towards that opposite shoulder. 30 second stretch, 3 times each.
Alright and there you have it. Those were your piriformis stretches. So if you had some
pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if
you like my hair, or if you like the stretches, please click “like” and leave me a comment.
And if you’d like to see some more stretch videos, or if you’d like to go see some educational
videos, please go to And remember, Be Safe. Have Fun. And I hope you
get to feeling better y’all!

100 Replies to “Sciatic Nerve Pain Stretches & Exercises – Ask Doctor Jo”

  1. Hi doctor Jo, my name is Pari. Thank you for very helpful videos. I have a question; recently when I sleep, I get up in the middle of the nights with very BAD sciatic pain! What should I do? Please help me 🙏(I cannot sleep on my tummy or on my back). I really appreciated.

  2. I've had sciatica pain in my right butt and I did take ayurvedic treatment for it. After 4 years the same sciatica pain has come again and it has circulated to my left butt. Now I'm very tensed about this pain and I've taken physiotherapy treatment for this but it still not going. So I just wanna ask you are these exercises helpful to me in curing this pain completely ?. I request you to rply me as soon as possible and I need your suggestion.

  3. Hello ma'am, I've been doing these exercises 5 times a day and my pain decreases almost 60%. I just want to know that if I do these exercises everyday will this pain decrease completely or will it decrease gradually ?

  4. Thank you. Your 3 simple exercises work! Everytime that pain starts, I start doing it and in a few hours the pain recedes.

  5. Hello !! What would you recommend for me ? I was a gymnast for years so my hamstrings aren’t tight at all. I am able to do the splits, etc generally flexible. But I still have my nerve pain. I’m pretty sure it’s sciatica when I sit for longer periods 1-2 I have like a sharp dull aching pain right under my butt and my hamstrings hurt the most. Once I stand the pain is gone. My sciatica seems to come and go. But when I search stretches for sciatica I don’t really feel any relief of stretch (due to me already being flexible). Like for example the stretches you are doing, I am able to do them and I don’t feel any stretch I am able to lay my leg against my chest…. so any advice ? Thanks in advance !

  6. Hi, thanks for all your valuable information, I have a torn Achilles tendon of many years ago, it has created a problem with my knees swelling on the outside of the cap, my calf muscle is weak, do I focus on general strengthening or building my calf muscle. It is hard to do a tippy toe on the one side. Please direct me to figure out what to do, thank you.

  7. Hi mam can you please help me choose from your videos that suits my concerns of knee pain( since childhood)sciatica, slip disc and an abdominal pain during sciatic flare ups. Would be grateful. Thanks

  8. Hi Dr Joe, I am suffering with very bad muscle twitching mainly in calf’s following a 4 week ciprofloxacin treatment. Do you have any suggestions? Calf’s are twitching 24/7, so the muscles are solid. Many thanks

  9. I have seen many doctors and neurologists, the last one is adamant that I have voltage gated potassium antibodies which are causing me issues with nerves misfiring. Have you ever heard of this? Thanks

  10. Working 10-12 hr days 7 days a week since nov. I had sciatica pain the last few days that kept me from sleeping. I did the first two stretches and that helped.

  11. AskDoctorJo i have this sciatic pain last week and its really hurt so bad i went to massage and it gets worst. Icant even sit . I tried this exercise yesterday and today and it keeps me better like 90%.So i went to chiropractor today and ask him if he can give any recommendation for stretching he told don’t do any stretching.but this stretching makes me feel better should I continue doing this?

  12. Thank you. I am experiencing some relief already. I'll keep doing them. Thanks again. Oh, and I love your hair and I love Bailey.

  13. That second stretch really is much more advanced. I can really feel the tension in my left hip/bum. Good stretch.
    I don't just love your hair, but this video is short, to the point and showed exactly how to perform the stretch. Thank you for this video.

  14. Thank you, thank you, – I've had this sciatic nerve problem for good lengths of time, seeing pain doc, my primary and all I get are pills that have barely done a thing. I got to thinking, since this is a leg problem I checked this site out only. No one ever suggested therapy!!!!! Now I am livid at these medical practitioners for not doing right by me. I am pain free after a few of these stretches!!!!! I am so grateful MY brain was on target and grateful for this knowledge to help me out down the road.

  15. Thanks so much for this information,, I am barely able to walk at the moment. I will do these stretches tonight.

  16. These stretches are working great for my sciatic pain. Thanks doctor Jo. Oh and I love your hair too 🙂

  17. Great information, thank you!!  I love that you included your dog in the video.  As soon as I lay on my back, my dog Molly comes over and licks my face and wants to get involved.

  18. Hi jo
    Many thanks to you really I have just started these exercises so it’s early days but there is some improvement What I understand is my hamstrings and glutes area is very tight i’m lucky I’m quite fit a life time of weight training and mountain biking so maybe it’s not so bad for as me for other people I’m grateful of that but thank you and also you’re pretty hot as well Best wishes to you from a friend in the uk 👍

  19. Is that Dr Jo. Because I just want to say thank you. Ive recently gotten this sciatica problem, im in London waiting for treatment which will take a while to begin.

  20. Thanks for your helpful videos. Besides the sciatic pain, I am suffering from spasm in my hamstring which triggers down to my foot. What do you suggest me to do?

  21. Buy a printable worksheet with the Sciatic Nerve Pain Stretches in this video here:

  22. Just did these stretches for the first time since I literally have that PitA. They seem to really stretch it out and I can tell a difference in tightness between the sore and non-sore side. I hope they work long term.

  23. 43 years old started powerlifting. Heavy deadlifts. Got bad piriformis syndrome. Awful pain. Relentless. Hard to sleep. Did those stretches and leaning glutes against a tennis ball for trigger release and finally it went away. Oh yeah, muscle relaxer prescribed by local doc didnt do a dang thing.

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