Exercises for
Sciatica & Piriformis Syndrome

Sciatica Exercises

Sciatica often occurs along with back pain, which 80% of Americans will experience at some point in their lives. By the time your doctor diagnoses you with sciatica, the cause may appear to be structural—most commonly, a herniated disc pressing on the root of the sciatic nerve.

However, as you’ll learn in this post, this structural issue begins with your function: how you’re sitting, standing, and moving every day, and the patterns of muscular tension that you develop as a result. Many cases of sciatica can be eliminated, and virtually all can be prevented, by releasing the chronic muscle tension in the lower back that compresses the lumbar discs and the sciatic nerve.

These exercises for sciatica and piriformis syndrome allow you to release and regain control of your lower back and gluteal muscles.

When practiced daily, the exercises will release the chronic muscle tension and compression
that causes most cases of sciatica and piriformis syndrome.

Please do the sciatica exercises extremely slowly and gently, as instructed,
and do not do them if you feel pain or discomfort.

To learn more about what’s causing your sciatica or piriformis syndrome, please read The Functional Cause of Sciatica.


1. Watch the Video Demonstration to get a basic understanding of the movements.

2. Then, lie down on your carpet or exercise mat and play the video again. This time, close your eyes and just listen to the audio while you practice the movements.

3. Do not skip the standing awareness exercises before or after the movements. They are a critical part of the process of retraining your nervous system.


Copyright © 2018 by Somatic Movement Center. All rights reserved. No part of this video
may be reproduced, distributed, or transmitted in any form or by any means.

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You’ll learn exercises that relieve sciatica, piriformis syndrome, lower back pain, disc problems, iliopsoas syndrome, functional leg length discrepancy, idiopathic scoliosis, and more.

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