4 Simple Stretches for Sciatic, Back Pain Relief

If you're struggling with nagging lower back pain or shooting sciatic nerve discomfort, you’re not alone—and relief may be simpler than you think.


We’ve partnered with Physical Therapist, Dr Steph, to create a impactful 4-part video series showing you the most effective, beginner-friendly stretches to help reduce pain, improve flexibility, and support long-term recovery.


No equipment needed—just a few minutes a day.


Whether you sit for long hours, experience discomfort after driving, or simply want to feel better in your body, these gentle movements can make a big difference.


What’s Inside the Series:


  1. Single Knee to Chest Stretch

    Loosen your lower back and gently stretch the lumbar spine with this foundational move.


  2. Lower Trunk Rotations

    Improve spinal mobility and ease tight muscles in the hips and core.


  3. Double Knee to Chest Stretch

    Deepen the stretch to both hips and release tension in the lower back.


  4. Supine Piriformis Stretch

    Specifically targets the piriformis muscle, a common source of sciatic nerve irritation.


💡 Simple. Effective. Backed by Experts.


This free video series is ideal for anyone dealing with:

  • Sciatica flare-ups

  • Chronic lower back pain

  • Discomfort from sitting or standing too long

  • Tight hips and limited flexibility

4-Part Video Series: Simple Stretches for Back Pain & Sciatica Relief

SINGLE KNEE STRETCH

Begin with lying on your back with knees bent.


Step 1:    Bring one knee towards your chest and hold for 30 secs. You can hold above the knee or behind your knee.


Step 2: Pull towards the chest until you feel a gentle s

tretch in the lower back.  Hold for 30 secs.  Now switch and repeat with the other leg.


Step 3:   Frequency:  2-3 sets for each side; Hold for 30 seconds each leg; Repeat at least 2x per day.

LOWER TRUNK ROTATIONS

Stay lying on your back. Spread your arms in a T position.


Step 1:   Bring your feet together with your legs bent, come up on your tippy toes and then rock side to side towards the ground and hold for 5 seconds. Take a deep breath.


Step 2:  Return to the center and then roll to the opposite side slowly for 4-5 seconds. Return back to center.


Step 3:   Frequency:  Roll 10 times for each side; Hold for 30 seconds; Repeat at least 2x per day.


DOUBLE KNEE STRETCH

Same as Single Knee Stretch, except pull both legs toward the chest.


Step 1:    Hold for 30 secs. Remember you can hold above the knee or behind the thigh. Whichever position is most comfortable for you.


Step 2:  Pull towards the chest until you feel a gentle s

tretch in the lower back.  Hold for 30 secs.  Now switch and repeat with the other leg.


Step 3:   Frequency:  2-3 sets for each side; Hold for 30 seconds each leg; Repeat at least 2x per day.

DOUBLE KNEE STRETCH

Begin with lying on your back with knees bent.


Step 1:    Bring one knee towards your chest and hold for 30 secs. You can hold above the knee or behind your knee.


Step 2:  Pull towards the chest until you feel a gentle s

tretch in the lower back.  Hold for 30 secs.  Now switch and repeat with the other leg.


Step 3:   Frequency:  2-3 sets for each side; Hold for 30 seconds each leg; Repeat at least 2x per day.

✅ Ready to Start Feeling Better?


These four simple stretches are more than just movements—they're a daily habit that can help reduce tension, ease sciatic nerve pain, and support your spine for long-term relief.


You don’t need a gym. You don’t need fancy equipment.


Just a few minutes a day, and a willingness to take that first step toward feeling better.


Whether you're at home, at the office, or winding down after a long drive—these stretches are easy to do and easy to stick with.


Start today, and give your back the relief it deserves.