Senior experiencing sciatica pain

7 Best Sciatica Stretches For Seniors—Relief Is Possible!

Ease sciatica pain with gentle stretches & set your back free!

Sciatica is a common and lifelong back condition that has gotten in the way of countless people enjoying their lives. Daily activities, such as walking, sitting, standing, or sleeping become painful and difficult. But there are simple sciatica stretches for seniors that can help alleviate that pain. Get all the details below!

What Are The Causes & Symptoms Of Sciatica?

Sciatica can cause pain all through the sciatic nerve, which runs from the lower back, through the buttocks, and down the legs. It’s usually caused by pressure or irritation of the nerve from past injuries, or conditions like degenerative disc disease, spinal stenosis, or piriformis syndrome. As you get older, your spine and discs can wear out, your muscles and ligaments can lose their elasticity, and your bones can lose their density. 

Sciatica can affect your quality of life, making it hard to perform daily activities, such as walking, sitting, standing, or sleeping. It can also affect your mood, causing stress, anxiety, or depression.

Some of the symptoms of sciatica are:

  • Sharp pain in the lower back, buttocks, or legs
  • Numbness, tingling, or weakness in the affected areas
  • Difficulty moving or bending your spine or legs
  • Reduced range of motion & flexibility
  • Increased pain when sitting, standing, or lying down

If you’re suffering from sciatica, then you know all too well how important it is to find a way to manage your sciatica pain—which can also help improve your mobility.

How Stretching Helps Ease Sciatic Pain In Your Golden Years

One of the most effective and natural ways to deal with sciatica is stretching. While there are lower back exercises that can help, when first addressing sciatic pain, stretches are best. Stretches can help you relieve pain, improve blood flow, increase your flexibility, and strengthen your muscles.

Stretching can..

  • Decrease uncomfortable pressure on the Sciatic Nerve by creating more space between the vertebrae & discs
  • Increase blood flow to the nerve by improving the circulation & oxygen delivery
  • Improve flexibility by loosening tight muscles & tissues
  • Strengthen the muscles that support the spine

Exercise vs Stretching For Sciatica

While exercise plays a key role in reducing symptoms of sciatica, some exercises can cause strain and stress leading to potentially aggravating your already tender sciatic nerve. Stretches, on the other hand, are great for conditioning your body to be able to take on exercises while decreasing the chance of further injury.

If your sciatica is preventing you from exercising without pain, then try sciatica stretches first. Here’s why:

  • By using your own body weight or gravity, stretches are less intense
  • Stretching involves less impact & friction
  • You’re in complete control since you can adjust the angle or duration of the stretch
  • By stretching & listening to your body, you’ll prevent injuries or strains

Tryout a gentle full body stretching routine with video, and PDF, guide by clicking or tapping here.

The 7 Best Sciatica Stretches for Seniors

When it comes to sciatic stretches, not all stretches are created equal. The best ones target specific areas to do with the sciatic nerve, while keeping strain low. These stretches will focus on the lower back, hips, buttocks, and legs.

Below are some of the best stretches for sciatica and how to do them.  As you follow along with these stretches, be sure to modify as needed for where your body is at.


  • Lay on your back with your legs in the air bent at the knees, & arms straight upward
  • Bring your arm back down to the ground beside your head
  • Bring your arm back up  & repeat 5 times
  • Switch sides & continue for 5 reps

Side Plank

  • Start on your side with your knee stacked & bent
  • Prop yourself on your elbow
  • Lift your hips off the ground keeping your core flexed
  • Hold for 10 seconds
  • Switch sides & hold for 10 seconds

Bird Dogs

  • Start on all fours
  • Reach out with your left arm & return
  • Repeat for 10 reps
  • Switch sides & repeat for 10 reps


  • Start on all fours
  • With your back flat, arch your lower back up toward the ceiling creating a large arc from your hips to your shoulders
  • Slowly rotate your pelvis & envision bringing your belly button toward the ground too create a slight curve with your back
  • Repeat for 10 reps

Lateral Cat/Cow

  • Start on all fours
  • Rotate to bring your left hip & left side of your rib cage together
  • Alternate with your right side
  • Repeat for 10 reps

Figure 4 Hip Massages (Leg on Floor)

  • Sit on a foam roller with nothing behind you
  • Bend your left leg slightly & out to the side
  • Lean to your left using your right leg & left arm as support
  • Slowly rotate forward & back on the foam roller for 30 seconds
  • Switch to the other side & continue for 30 seconds

Glute Stretch

  • Sit on the ground with legs stretched out in front of you
  • Bring your left leg up & placed over your right leg
  • Place your hands on your left knee & gently hug it closer to your chest
  • Hold for 30 seconds
  • Alternate sides & hold for 30 seconds

Sciatica pain can completely derail your life if left untreated. With these sciatica stretches for seniors, you have one of the best ways to find pain relief and increase mobility from home. If you’re interested in a comprehensive professionally led class–get everything you’re looking for with this 5 Day Sciatica Relief Program (Click Or Tap Here)