Stifle That Sciatica With These Stretches

Photo by Olivia Bauso on Unsplash

Fans of Adele may have heard the “Easy On Me” singer going on about her sciatica during one of her recent shows. Sadly, sciatica is not a new hair-strengthening herb or a magical tea to keep you regular. 

Instead, it is an extremely painful condition that stems from your lower back where the sciatic nerve is situated. If the nerve is compromised, it can result in numbness, muscle weakness, or pain that travels down your leg. 

Bad posture is a massive culprit when it comes to sciatica, but exercise is something that can help. 

Glute Bridge

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Allow your arms to rest straight at your sides, you’re your palms facing down.
  2. Tighten your core, drawing in your belly button toward your spine.
  3. Press your arms into the floor and push through your heels to raise your hips toward the ceiling. Your body should form a straight line from head to knees, with minimal arching in the lower back. Squeeze your glutes while doing so. 
  4. Hold the position for 5 to 30 seconds, and then slowly lower back down. That’s one rep.

Cobra Stretch

  1. Lie on your stomach with your hands under your shoulders and your elbows tucked in close to your body.
  2. Inhale as you press into your palms. Slowly extend your arms as you lift your head, chest, and shoulders. Keep your elbows slightly bent and your chin lifted at all times.
  3. Tighten the muscles in your core and thighs.
  4. Hold for 30 seconds before lowering yourself slowly. That’s one rep.


  1. Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
  2. Engage your core by drawing in your belly button toward your spine. Look straight ahead and down slightly to avoid putting stress on your neck. 
  3. Lift your left arm straight out in front of you and extend your right leg straight behind you. You can either do this at the same time, or one at a time if that’s easier. Make sure that the stretched-out limbs are in a straight line with your back.
  4. Pause for a few seconds, and then lower your hand and leg. Check that your back is still straight. 
  5. Repeat on the other side with the other leg and arm. That counts as one rep.