10 Best Sciatica Stretches for Elderly

Which are the best sciatica stretches for elderly people?

You have a sciatic nerve that reaches your feet and starts from the lower back. If you have tightness in your hamstring muscles, abdomen or lower back, you may start to experience pain.

Sciatica is thus a painful condition in which this nerve gets pinched. It often manifests as acute, tingling or numbing pain in your lower back, legs, butt or hips.


10 Best Sciatica Stretches for Elderly

The sciatica stretches for elderly people are supposed to make matters improve. However, if you overexert yourself or choose the wrong ones, you could make matters worse.

You can tell that the stretching exercises are working by relieving sciatica pain. When the exercises are too strenuous, you will not experience a decrease in pain and may even start to feel worse.

The sciatica exercises to avoid are those that exacerbate your pain.

When you try any of the ones recommended below and they feel strenuous, you may need to adjust them to make them workable or even abandon them altogether.

For instance, if you pull your knees and feel that taking it all the way to your chest is painful then consider only reaching halfway through and stopping.


Sciatica may last a few weeks and resolve itself.

On the other hand, if your sciatica occurs alongside other medical conditions then it may last for even 2 years.

In this study, the patient has sciatica for 9 months then after a 10-week intervention, they got healed.

Usually, when the lower back pain is the issue, you may have acute sciatica. This may last for close to a month or a month and a half.

You should get treatment and maintain routine exercises in order to reduce future complications and flare-ups as suggested in the research.


The commonest trigger is a herniated disc which compresses the sciatic nerve.

Alternatively, it could be the spine which has narrowed and compressed the nerve. In other instances, there may be a bone spur (an overgrown bone) that does the same thing.

Sometimes you may have diabetes or a tumour which could compress your nerve too as outlined here.

When this happens, you will feel pain, inflammation and some numbness in that leg, buttock or thigh.



To carry out this exercise, you need to lie on your back with your legs folded on your knees.

Pull in your belly button so that your pelvis is pushing upwards and your back becomes flat as you lay it against the surface.

Hold in the position for 20 seconds, relax then do it again. Repeat 10 times.


As the name implies, this seated sciatica stretch entails sitting on a chair and performing a simple stretch.

Cross the sore leg to the knee on the other normal leg and keep your spine straight.

Thereafter bend your chest forward then bend it a little more while making sure that you do not feel any pain.

Hold the position for ½ minute. Repeat the stretch on the other leg.


You need to lie on your stomach for any prone sciatica stretches for elderly patients.

Fold your arms and rest your face on them. Tighten your stomach.

Raise your leg behind you in a slightly bent fashion while being careful not to arch your neck or back. Hold that position for 5 then lower it to the original position and repeat it on the other side.


If you have sciatica pain in your hamstring, this exercise could be a great way to relieve it. You need an elevated surface like a step or chair below your hips.

Put your right foot on that step or chair. Stretch your foot such that you make your leg and toes straight, but if you have knee issues then keep them partly bent.

Bend the rest of your body towards the elevated foot. Release your hip on the side of the elevated leg downward.

Hold this for 30 counts, rest and repeat.


You need to lie on your back for one of this sciatica stretches for elderly people.

Just like the pelvic tilt, bend your knees. Lift your buttock so that your pelvis is raised upward.

Let your torso and thigh align and keep that position for 10 seconds. Lower your back to the starting point.


You also need to lie on your back for this exercise.

Bend your knee and hold it with your hands then push it backward until it reaches your chest. Hold that stretch for approximately 10 seconds then go back to the start position.

Do this with the other leg. Perform about 5 sets.


Sciatica stretches for elderly persons should be diverse positions. This one needs to be done while you are standing and supporting yourself on a wall.

Put your leg over the knee of the other one so that it forms a number 4.

Lower your hips at 45 degrees and bend the straight leg as you lower it. Bend forward at your waist and let your arms touch the ground.

Hold this for 30 seconds then switch legs.


To carry out this exercise, you have to be on your back with your legs stretched outward.

Bend your right leg and clasp it on the knee. Pull it towards your left shoulder and hold for 30 seconds.

Do the same thing on the opposite side and then perform 3 reps.


This is one of the sciatica stretches for elderly people that work on your hamstrings.

Sit on a chair preferable at the edge. Fold one leg and extend the other one until the toe is flexed.

Lean forward with your back straight until you feel the stretch in the leg and hamstring. Hold this for 20 seconds and return to the starting position.


Stay seated on the floor and stretch your legs in front of you.

Bend your right leg in a way that puts your right ankle on your left knee. Lean forward then make your torso reach your thigh. Hold this for 30 seconds.


Sciatica stretches for elderly persons are slightly moderate compared to those who have greater mobility and flexibility.

Before you attempt any of these sciatica exercises, you need to ensure that you have the approval of a medical professional and that you get sciatica treatment.

After pursuing the first line of defense, you then need to engage in physical therapy because it helps with movement and alignment. Some of the nerve compressions that could have been brought on by specific conditions may be addressed through these stretching exercises.

Not all of the stretches will work for you, so remember to always feel it out and adjust accordingly.

Most of the stretches are done while on your back. For this, you will need an exercise mat as it is solid enough to support you and soft enough to cushion you from the impact.

These are done while standing but for support, consider leaning against a wall. You may also do others while seated.

Generally, performing this stretching exercise will help to make the condition manageable.

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