Sciatica—characterized by sharp pain, tingling, or numbness radiating from your lower back down the leg—is often caused by irritation or compression of the sciatic nerve. While chiropractic adjustments are a cornerstone of sciatica treatment, gentle at‑home exercises can help relieve tension, improve flexibility, and speed your recovery. Try these five exercises daily, and always check with your Bridge Chiropractic professional in Lethbridge before beginning a new routine.

1. Piriformis Stretch

The piriformis muscle sits just above the sciatic nerve; when it’s tight, it can pinch that nerve.

  1. Rest on your back, bending both knees, with your feet placed flat on the ground.
  2. Place your right ankle on your left thigh, just above the knee.
  3. Gently pull your left thigh toward your chest until you feel a stretch in your right buttock.
  4. Hold for 30 seconds, then switch sides.
  5. Repeat 2–3 times per side.

2. Knee‑to‑Chest Stretch

This move lengthens the lower back and eases nerve irritation.

  1. Lie on your back with legs extended.
  2. Bring your right knee up to your chest, clasping hands around your shin.
  3. Keep your left leg straight against the floor.
  4. Hold 20–30 seconds, then switch to the left knee.
  5. Perform 3–5 reps each side.

3. Seated Spinal Twist

Twisting gently mobilizes your lumbar spine, creating space around the nerve root.

  1. Position yourself on the ground with your legs stretched out in front of you.
  2. Fold your right knee and set your right foot flat outside your left thigh.
  3. Place your left elbow on the outside of your right knee and twist your torso to the right.
  4. Keep your spine long and shoulders relaxed.
  5. Hold 20–30 seconds, then repeat on the opposite side.
  6. Complete 2–3 twists per side.

4. Cat–Camel Stretch

Also called “posterior–anterior spinal mobilization,” this fluid motion warms up the entire spine.

  1. Begin on hands and knees (tabletop position) with wrists under shoulders and knees under hips.
  2. Cat: Round your back up toward the ceiling, tucking your chin to your chest.
  3. Camel: Arch your back downward, lifting your head and tailbone toward the sky.
  4. Move slowly between these positions for 30 seconds, breathing deeply.
  5. Repeat 5–8 cycles.

5. Bird‑Dog Exercise

Strengthening your core and lower‑back muscles helps stabilize your spine and reduce nerve irritation.

  1. Start in tabletop (hands and knees).
  2. Extend your right arm forward and left leg back, keeping both parallel to the floor.
  3. Engage your abs and avoid sagging your lower back.
  4. Hold for 5 seconds, then return to start.
  5. Alternate sides, completing 8–10 reps per side.

Tips for Success & Safety

  • Warm up with 5 minutes of gentle walking before stretching.
  • Listen to your body—mild pulling is OK, but stop if you feel sharp pain.
  • Breathe deeply to maximize muscle relaxation.
  • Progress gradually: increase hold times or repetitions as your flexibility improves.

Why Combine Exercise with Chiropractic Care?

Exercises reduce muscle tension and improve flexibility, but they work best alongside targeted chiropractic adjustments. At Bridge Chiropractic in Lethbridge, our team will assess your posture and spinal alignment, design a personalized adjustment plan, and guide you through safe at‑home routines to reinforce your long‑term recovery.

Ready to find lasting sciatica relief?

Contact Bridge Chiropractic today at (403) 329‑8266 or book your free consultation online. Let us help you move pain‑free—one adjustment and one stretch at a time.