People suffering from sciatica should stretch daily. Stretching helps to loosen the muscles compressing the sciatic nerve, thus alleviating pain. Stretching daily will not only improve existing symptoms, it will also help to prevent the condition from worsening. This is an easy exercise that will help to improve the flexibility of your lower back, relieving pressure on the sciatic nerve. To do this knee to chest stretch:  Lie flat on your back on the floor or an exercise mat. Place a flat cushion under your head. Place your feet flat on the floor and bend your knees. Grasp your right knee with both hands and slowly bring it towards your chest. You should feel your lower back stretching. Hold the stretch for 20-30 seconds, then return to the starting position. Repeat the exercise with your right leg, then do 3 to 5 repetitions on each leg. This specific exercise will move the sciatic nerve and hamstring, helping it to find a more comfortable position.  Lie on your back on an exercise mat and place a small flat cushion under your head. Keep your knees bent and your chin partially tucked in. Grab one knee with both hands and bring it closer to your chest. Grab your hamstring with both hands, then try to straighten your leg. Continue to pull your knee towards your chest as you attempt to straighten the leg. Hold this position for 20-30 seconds while taking deep breaths. Bend the knee and slowly return to the starting position. Repeat with the opposite leg, then continue for 3 to 5 repetitions of each leg. This exercise will move and stretch the spine backwards. This exercise is particularly beneficial for patients who suffer from secondary sciatic symptoms and disc herniation .  Lie on your stomach, then use your elbows to prop up your head and torso. Keep your neck and back long. Keeping your neck straight and your hips on the ground, arch your back as high as comfort permits. You should feel a stretch in your lower back and stomach muscles. Hold this position for 10 seconds while practicing deep breathing. Return to the starting position, then repeat this exercise 10-15 times. This exercise helps to stretch the hamstring muscles.  Stand up straight in front of an elevated surface (approximately knee height), such as a stool or chair. Lift one leg and rest your heel on top of the elevated surface. Keep your knee and leg as straight as possible while your toes point upward. Lean forward, placing your hands on your knee for support. Try to keep your back straight as you do this. Hold this position for 20-30 seconds, while taking deep breaths. Repeat the exercise on the opposite leg, then continue for 3 to 5 repetitions on each leg. This exercise helps to keep your butt muscles flexible, which allows your to perform a wider range of movement.  Start by lying on your back, with your knees bent and your feet flat on the floor. Place a small cushion under your head for support. Raise your left foot and place it over your right thigh. Link your hands at the back of your right thigh and pull the leg towards your chest. Keep your tailbone and hips on the floor throughout the exercise. You should be able to feel a stretch in your right buttock. Hold the stretch for 20-30 seconds while practicing deep breathing. Bring the foot back to the starting position then repeat the exercise with the other leg. Do 3 to 5 repetitions on each leg. This stretch helps the sciatic nerve slide through the spine unrestricted, which can improve pain and mobility. Start in a seated position with your head facing down toward the ground. To do the stretch, look up to the ceiling as you also lift your right leg, straightening it at the knee. Return to your start position to complete the stretch. Do 20-30 repetitions, then switch and repeat for the left side.
Understand the importance of stretching. Perform knee to chest stretch. Perform a sciatic mobilizing stretch. Perform back extensions. Perform a standing hamstring stretch. Perform a gluteal stretch. Perform sciatic nerve flossing to loosen the nerve from the tissue.