Daily Stretches for Sciatica Relief

If you suffer from low back and sciatica pain starting your day can be a challenge.  Acupuncture, massage and fire cupping are great ways to relieve this pain and increase mobility, but it’s important to do your homework in between visits.  Here are some daily stretches for sciatica relief that are safe, effective and the perfect complement acupuncture and cupping/massage therapy.

At Pacific Beach Acupuncture, we know that healing from sciatica doesn’t happen overnight—but with consistent, supportive care, lasting relief is possible. Acupuncture and cupping reduce inflammation, improve circulation, and calm the irritated sciatic nerve. But what you do between treatments also matters.

Incorporating gentle, targeted stretching into your daily routine can help:

• Release muscle tension

• Improve flexibility and posture

• Relieve pressure on the sciatic nerve

• Prevent future flare-ups

These stretches are safe for most people with sciatica, but always listen to your body and skip any movements that cause sharp or radiating pain.

1. Knee-to-Chest Stretch

This simple stretch gently elongates the lower back.

How to do it:

• Lie on your back with knees bent, feet flat.

• Bring one knee toward your chest, keeping the other foot on the floor.

• Hold for 20–30 seconds, breathing slowly.

• Repeat on the other side.

• Do 2–3 rounds per leg.

2. Piriformis Stretch (Seated Figure 4)

Tightness in the piriformis muscle can compress the sciatic nerve.

How to do it:

• Sit on a chair with feet flat.

• Cross your right ankle over your left knee.

• Gently lean forward until you feel a stretch in your glutes.

• Hold for 30 seconds.

• Repeat on the other side.

3. Cat-Cow Pose

This movement increases flexibility in the spine and reduces tension.

How to do it:

• Start on hands and knees, wrists under shoulders, knees under hips.

• Inhale, arch your back, lift your tailbone and chest (Cow Pose).

• Exhale, round your spine, tuck your chin (Cat Pose).

• Repeat slowly for 8–10 rounds.

4. Hamstring Stretch (Supine)

Tight hamstrings can contribute to sciatic nerve tension.

How to do it:

• Lie on your back and extend one leg upward.

• Loop a towel or strap around your foot and gently pull the leg toward you.

• Keep the other leg bent or straight on the ground.

• Hold for 20–30 seconds, then switch.

5. Supported Child’s Pose

This restorative stretch relaxes the lower back and hips.

How to do it:

• Kneel on the floor and sit back on your heels.

• Fold forward, arms extended or by your sides.

• Rest your forehead on a pillow or mat.

• Breathe deeply and hold for 1–2 minutes.

Stretching is powerful on its own, but when combined with acupuncture, cupping therapy, and Chinese herbal support, the results are even more profound.

In Chinese medicine, sciatic pain is often associated with stagnation of Qi and Blood or cold-damp obstruction in the channels. By pairing stretching with treatments that open the meridians, you’ll find that:

• Your muscles respond more quickly to stretching

• Pain and stiffness decrease faster

• Mobility returns more naturally

Set aside just 10–15 minutes a day for your stretching routine—ideally after a warm shower or gentle walk, when your body is more flexible and your muscles are slightly more relaxed. Use this time as a moment of mindful movement and self-care. Remember that consistency is more important than perfection, if you miss a day don’t get frustrated just start again the next day.  Even small, consistent actions add up to big change.

Stretching is a great way to support your healing journey—but you don’t have to go it alone. At Pacific Beach Acupuncture, we offer personalized treatments that combine acupuncture, cupping, herbal medicine, and lifestyle coaching to help you heal from the inside out.

Take the next step toward real, lasting relief and let’s work together to restore your body’s natural balance.

Schedule your consultation today