Your Guide to Sciatica Relief: Effective Stretches & Chiropractic Care

August 22, 2023

man with sciaticaSciatica, a painful condition caused by compression or irritation of the sciatic nerve, can be a debilitating experience for many.

The radiating pain, tingling sensations, and weakness in the lower back, buttocks, and legs can significantly impact one’s quality of life. Fortunately, there are effective stretches and chiropractic interventions that can provide much-needed relief and help manage sciatica symptoms.

In this blog, we will explore the best stretches for sciatica and the valuable role chiropractic care plays in easing the pain and discomfort associated with this condition.


Best Stretches for Sciatica


Supine Sciatic Nerve Floss

It is important to remember that the sciatic nerve is the biggest nerve in the body. It is approximately as thick as your thumb. While this nerve might be holding tension and therefore causing pain, it doesn’t mean that it should be stretched.

The supine sciatic nerve floss helps glide the nerve through the muscles without recreating tension. Set up laying on your back. Bring one knee up above the hip and place hands behind the thigh.

Extend the knee but stop just before you feel a stretch in your hamstring. Perform 10 ankle circles clockwise and counterclockwise with a relaxed foot.

Finally, perform 10 knee extensions with going into a hamstring stretch.


Seated Piriformis Stretch

The piriformis muscle, located in the buttocks, can often contribute to sciatica when it becomes tight or irritated.

To perform this stretch, set up in a seated position. Cross one leg over in a figure four pose.

Use your hand to draw the knee down towards the floor and then lean forward (hinging from the hips) until you feel a stretch in your buttock/ gluteal region. Hold for 30 seconds.


Chiropractic Care for Sciatica Relief

Chiropractic care, performed by the award-winning Doctors at Tangelo, is a non-invasive and drug-free approach to managing sciatica that focuses on the spine’s alignment and nervous system function.

Chiropractors are highly trained medical professionals who use hands-on techniques to adjust the spine and correct misalignments, known as subluxations.

By addressing these subluxations, chiropractors can reduce pressure on the sciatic nerve and promote overall nerve health.


Here’s how chiropractic care can help with sciatica:

Spinal Adjustments: Chiropractors perform gentle spinal adjustments to realign the vertebrae, reducing pressure on the sciatic nerve and allowing for improved nerve function. Regular adjustments can help alleviate sciatica symptoms and prevent recurrences.

Soft Tissue Therapy: Chiropractors may use soft tissue techniques, such as massage or myofascial release and Active Release Techniques, to reduce muscle tension and inflammation around the affected area, providing additional relief from sciatica pain.


Functional Rehabilitation: Our Doctors and Rehab Specialists at Tangelo will educate patients on proper movement patterns to avoid exacerbating sciatica symptoms. They will also recommend specific exercises to strengthen the core and support the lower back to create short-term and long-term relief.



Sciatica can be a challenging and painful condition, but it doesn’t have to control your life. Incorporating regular stretching exercises, such as the nerve floss and seated piriformis stretch, can help alleviate sciatica symptoms and improve overall flexibility and mobility.

Remember to consult with a healthcare professional or chiropractor before starting any new exercise or treatment regimen, especially if you have pre-existing medical conditions.

With the right approach and consistent care, you can find relief from sciatica and regain control over your life.