Exercise for Sciatica – Nerve Flossing
Overview
A gentle sciatic nerve “floss” that helps the nerve glide through surrounding tissues and ease leg/back symptoms. Sit tall and alternate between lengthening (knee straight, toes up, looking slightly up) and easing tension (bend knee, tuck chin). Do 10–20 smooth reps once daily; increase to twice daily only if symptoms don’t flare, and stop if pain worsens. 
Level
Beginner to moderate
Targets
Sciatica, lower back, legs
Step by Step Instructions
- Sit tall on a chair (or floor) with the affected leg straight in front of you, toes pointed up, and your head gently tipped back (neck extended).
- Floss phase (tuck): Slowly bring your chin toward your chest and bend the affected knee a little, easing tension (let the ankle/foot relax).
- Return phase (lengthen): Straighten the knee, lift the toes up toward you, and gently look up (neck extends).
- Move smoothly back and forth between the tuck (Step 2) and lengthen (Step 3) — no bouncing.
- Keep the motion small and comfortable; you should feel a light glide, not sharp pain.
- Do 10–20 repetitions on the affected side.
- Start with once per day. If well-tolerated (no increase in symptoms), you may progress to twice daily.
- Stop immediately if pain worsens during or after the exercise; increased symptoms can indicate nerve irritation.
[Video Transcript]
The sciatic nerve, which runs down your leg, can get trapped between muscles and tissues. We’re going to do “nerve flossing” to help the nerve glide between those tissues and loosen things up. Start with your legs out straight, toes pointed up, and your head back. Bend down and “tuck everything in,” then return to the starting position (legs straight, toes up, head back), and repeat the tuck. If your left leg is the one that’s bothering you, perform the flossing on the left side. Begin with 10–20 repetitions per day; if that feels fine, continue daily and you may increase to twice a day. If you notice more inflammation or leg pain during or after the exercise, stop right away, as you may be irritating the nerve. Try this nerve flossing and see if it helps your sciatica.
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