Did you know that sciatica is not a condition but rather a symptom of another problem involving the sciatic nerve? Often times, the pain can be controlled with simple exercises or physiotherapy at home instead of looking for more expensive treatments outside? Yes, it’s true. Often times, general back pain is confused with sciatica but you’d be surprised to know that sciatica is not limited to just back. Being the longest nerve in the human body, it runs from lower back to hips, down to the legs and ending just below the knees.

So next time the pain occurs, knowing the inside-out of the ailment will help you deal with it better and make getting back on your feet, easy.

What is sciatica pain?

Sciatica is the name given to the pain arising out of irritation caused to the sciatic nerve. The pain could be due to a number of factors like compressed nerve in the lower spine or injury or ruptured disc and can range from mild to severe, depending upon the damage. In some cases the pain can be so excruciating that you won’t be able to get off the bed.


Among the most common symptoms of sciatica nerve pain is shooting pain anywhere along the sciatic nerve, which includes the lower back, legs, or buttocks area.

People also complain of numbness in the leg along the nerve or tingling sensation, as if feet and toes are constantly being pricked by pins and needles.  

Sedentary lifestyle, age related issues, injury, slip disc or tumour in the spine are considered to be among the top causes for this pain.


The best way to alleviate sciatica pain is to perform stretch exercises that focuses on hip rotation to provide relief. Also, with certain lifestyle changes and maintaining the right posture while sitting, standing or lifting weights you can easily manage and also prevent the pain from spreading further. In addition, performing the below given exercises on a regular basis as part of physiotherapy at home for sciatica pain can help you manage pain better.

  • Reclining pigeon pose:

The most common pose performed in yoga, it works to open the hips. Here’s how you can perform it:

  • Lie on your back and slowly try bring your right leg to a right angle
  • Clasp both your hands, behind the thigh and lock your fingers
  • Now, lift your left leg and place your right ankle on top of the left knee
  • Hold this position for 15 secs
  • Do the same with the other leg and perform 5 reps on each leg

Benefit: Doing this exercise on a regular basis will help stretch the tiny piriformis muscle, which at times becomes inflamed and presses against the sciatic nerve causing pain the back or the leg area.


  • Sitting pigeon pose:

Once you have mastered the reclining pigeon pose, it’s time to perform the same in sitting position.

  • Sit on the floor with your legs stretched out in front of you
  • Bend your right leg and put your right ankle on top of your left knee
  • Lean forward and allow your upper body to reach out toward your thigh
  • Hold the position for 15 secs and do 5 reps on each leg


Benefits: This exercise helps stretch glutes & lower back and find relief and comfort from pain during flare-ups.  


  • Knee to opposite shoulder:
  • Lie down on your back with your legs extended your feet flexed upward
  • Now, bend your right leg and clasp your hands around the knees
  • Gently, pull your right leg across your body towards your left shoulder. Remember to pull only as much as you are comfortable with. You should feel a relieving stretch and not pain in the muscle.
  • Hold the position for 15-20 secs and then push your knee so your leg returns to its original position
  • Perform 3 reps & then switch the leg

Benefits: This simple exercises is most effective when it comes to relieving sciatica pain by loosening your gluteal & piriformis muscles, which often become inflamed when pressed against the sciatic nerve.

  • Sitting spinal stretch:
  • Sit straight on the ground with your legs extended straight out & feet flexed outward
  • Bend your right knee & place your foot flat on the floor on the outside of your opposite knee
  • Place your left elbow on the outside of your right knee to help you turn your body towards right
  • Hold the position for 15 to 20 secs
  • Repeat three times before switching the leg


Benefits: The sciatica pain is often triggered when the vertebrae in the spine is compressed. With this exercise, space will be created in the spine area o relieve the pain and pressure on the sciatic nerve.


Sciatica physiotherapy treatment is the best solution for pain management:

The symptoms of mild sciatica do not last longer than 4-8 weeks and if the problem still persists, medical intervention or professional physiotherapy treatment may be required to help you lead a pain-free life. A comprehensive physiotherapy at home plan for sciatica can help alleviate pain & give you the freedom to perform the exercises within the safety, privacy & comfort of your home. Trusted by many, HealthCare atHOME’s home sciatica physiotherapy treatment is a great option for people looking to lead a pain free life. To avail expert sciatica physiotherapy treatment at home, contact us at 1800-102-4224.

Still have any questions? Get FREE telephonic consultation at our helpline 0120-6783277, from our expert team of physiotherapists.





  1. The information provided here is great. Any doubt a patient can have in their mind regarding the symptoms or causes of the ailment they are suffering from is logically explained along with the remedies. There is no dearth of medical information here and what’s even better is that it’s all so simple to understand that you don’t feel lost or overburdened with all that knowledge overload.


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