3 Exercises to Relieve Sciatic Nerve Pain: Neural Flossing and Sciatic Nerve Stretches
Three simple exercises that may help relieve sciatic nerve pain: neural flossing and two sciatic nerve stretches, demonstrated by a chiropractor with 24 years of clinical experience.
Sciatica is pain that travels down the back of the leg, the outside of the lower leg, and the outside of the foot. It is caused by compression of the sciatic nerve, and that compression usually starts in the lower back — which is why a problem in your back can be felt in your leg.
In this video, our chiropractor Jasper Hulscher demonstrates three exercises designed to help free up and stretch the sciatic nerve: a technique called neural flossing, followed by two progressive seated stretches. Each exercise is shown step by step, with guidance on how long to hold, how often to repeat, and — importantly — what you should and should not feel while doing them.
Some discomfort in the back of the leg is normal during these exercises. You should not feel pain in your back. If you do, stop and seek professional assessment before continuing.
Related Reading: Is chiropractic safe? What patients in Bury St Edmunds should know
Questions
What exercises help relieve sciatic nerve pain?
What is neural flossing and how do I do it?
How do I stretch the sciatic nerve safely?
How often should I do sciatica exercises?
Is it normal to feel leg pain during sciatica exercises?
What causes sciatica?
Key Takeaways (timestamped)
[00:00] What sciatica is — pain travelling down the back of the leg and outside of the foot, caused by compression of the sciatic nerve, usually in the lower back (similar to how hitting your funny bone causes symptoms in your fingers).
[00:32] Exercise 1 — Neural flossing — straighten the affected leg with the foot pulled up while tilting the head back; hold 5 seconds, then release. Repeat about 10 times, twice a day.
[01:20] Exercise 2 — Sciatic nerve stretch (hands behind back) — seated with knees straight and feet pulled up, arch the back and hold 30 seconds, then slump forward and hold 30 seconds.
[01:55] Exercise 3 — Sciatic nerve stretch (hands behind head) — same seated position, hands interlocked behind the head, chin to chest, slump down with elbows in; hold 30 seconds.
Throughout: mild discomfort in the back of the leg is normal; back pain is not — if you feel back pain, stop and seek assessment.
Frequency: perform the exercises twice a day, morning and evening.
Transcript
Introduction
Hi, my name is Jasper from Milton Chiropractic Clinic, and today I want to show you three exercises for sciatica.
Sciatica is a pain which travels down the back of your leg, the back and outside of your lower leg, and the outside of your foot. It’s caused by compression of the sciatic nerve, and the compression often takes place in the lower back. It might sound a bit strange that you’re getting a leg pain when the cause of the pressure starts in your lower back — but it’s not that dissimilar to hitting your funny bone at just the right angle and experiencing those symptoms in your fingers.
Exercise 1: Neural Flossing
The first exercise is called neural flossing. Straighten the affected leg and pull the foot up, and at the same time tilt the head backwards. Hold this for about five seconds. Then bring the head down, bend the knee, and relax the foot. Repeat, moving both at the same time.
It’s perfectly normal to experience a bit of pain in the back of your leg, but you shouldn’t feel any back pain with this one. Repeat this about 10 times, and do it twice a day — morning and evening.
Exercise 2: Sciatic Nerve Stretch (Hands Behind Back)
The second exercise is a bit more advanced than the first. Sit up straight with your knees straight and your feet pulled up towards you. Make sure your knees are fully extended and straightened out. Place your hands behind your back, arch your back, and hold for about 30 seconds — this stretches out the whole sciatic nerve. Again, a bit of discomfort in the back of the leg is allowed, but no back pain.
Then slump all the way forward and hold for another 30 seconds, before coming upright again.
Exercise 3: Sciatic Nerve Stretch (Hands Behind Head)
For the last exercise, keep the same position — feet firmly pushed up, knees straight — but this time place your hands on the back of your head and interlock your fingers. Put your chin on your chest, slump all the way down, and bring the elbows in. Hold for 30 seconds. Again, some discomfort in the back of the leg is fine, but there should be no back pain.
Come upright, elbows out, and repeat: slump down, elbows in, feet held upright, 30 seconds, and up again.
Closing Advice
Do these exercises about twice a day, morning and evening, and they should give you a lot of relief. I’m Jasper from Milton Chiropractic Clinic — thank you very much for watching.
Summary
Sciatica is leg pain caused by compression of the sciatic nerve, most often originating in the lower back. This video demonstrates three exercises that may help relieve it: neural flossing, which gently mobilises the nerve by combining leg extension with head movement, and two seated stretches that progressively lengthen the sciatic nerve. Performed twice daily — morning and evening — these exercises can form part of a self-care routine for sciatic nerve pain. Mild discomfort down the back of the leg during the exercises is expected; pain in the back is a signal to stop and seek professional advice. If symptoms persist or worsen, a chiropractor can assess the underlying cause of the nerve compression.
Frequently Asked Questions
What is neural flossing?
Neural flossing is a gentle mobilisation technique that helps the sciatic nerve glide more freely. In this version, you straighten the affected leg and pull the foot up while tilting your head backwards, hold for about five seconds, then release both together. The combined movement gently slides the nerve through the surrounding tissue.
How often should I do these exercises?
Twice a day, morning and evening. The neural flossing should be repeated about 10 times per session, and each stretch held for around 30 seconds.
Is it normal to feel pain in my leg during these exercises?
Some discomfort in the back of the leg is normal and expected — the exercises are working directly on the sciatic nerve. What you should not feel is pain in your back.
What should I do if I feel back pain during the exercises?
Stop. Back pain during these exercises suggests they are not right for you at this stage. Seek professional assessment before continuing — a chiropractor can examine what is causing the nerve compression and advise which exercises are appropriate.
What actually causes sciatica?
Sciatica is caused by compression of the sciatic nerve, and in most cases that compression occurs in the lower back — even though the pain is felt in the leg. It is similar to hitting your funny bone: the pressure is at one point, but the symptoms appear further down the limb.
When should I see a chiropractor about sciatica?
If your symptoms persist despite regular exercise, worsen over time, or you experience numbness, weakness, or pain that interferes with daily life, it is worth having the underlying cause professionally assessed.
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