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This One Exercise is a Must for Sciatic Nerve Pain

  • Dr. Steve Young
  • 27 Mar, 2023

Nerve flossing, also known as neural gliding or nerve mobilization, is a physical therapy technique used to release tension and alleviate pain in nerves that have become compressed or inflamed. The procedure involves moving a nerve back and forth through its surrounding tissue, much like flossing a tooth.

To perform nerve flossing, a physical therapist will first identify the nerve that is causing the pain or discomfort. They will then position the affected limb or body part in a way that will create tension on the nerve. Next, they will move the limb or body part in a specific way that will glide the nerve through the surrounding tissue. This is usually done in a slow, controlled manner to avoid any further irritation of the nerve.

As the nerve is moved back and forth, it may create a sensation of tingling, burning, or even mild discomfort. This is normal and expected during nerve flossing, as it is an indication that the nerve is being mobilized and the tension is being released.

The duration of a nerve flossing session can vary depending on the individual and the severity of the nerve tension or compression. It may be performed several times a day or once a week, depending on the individual's needs and the therapist's recommendations.

But you can also learn to nerve floss on your own.

When to nerve floss

Nerve flossing is a great way to relieve sciatic pain. However, it's important to note that nerve flossing is not appropriate for everyone. If you have a serious or recent injury, nerve flossing might not be a good idea until you have healed more. You should also avoid nerve flossing if you have any medical conditions that affect your nerves, such as diabetes or nerve damage.

If you're considering nerve flossing, it's important to start slowly and gradually increase the intensity of the technique over time. You also shouldn't overstretch or push too hard, since this can make your symptoms worse. Always pay attention to how your body feels, and if nerve flossing hurts or makes you feel bad, stop right away and talk to your doctor.

Why use nerve flossing

So, why should you use nerve flossing to alleviate your sciatic pain? There are several reasons why nerve flossing can be an effective treatment option:

Improves mobility: Nerve flossing can help make the affected area more mobile by easing the pressure on the nerves. This can help improve your range of motion and reduce stiffness and pain.

Lessens pain: Nerve flossing can help lessen pain in the affected area by easing tension on the nerves. This can provide immediate relief from sciatic pain.

Gentle. Nerve flossing is a non-invasive way to treat pain that doesn't involve drugs or surgery. It is a safe and effective way to relieve sciatic pain without having to use more invasive treatments.

Simple to perform: Nerve flossing is simple to perform and can be done at home with minimal equipment. Nerve flossing is an easy way to treat a problem because it doesn't require any special tools.

How to nerve floss

You can follow these general guidelines to perform nerve flossing on the sciatic nerve:

1. Sit on a chair or bench with your back straight and your feet flat on the ground.

2. Extend one leg out in front of you and flex your foot, pointing your toes toward your shin.

3. Reach down and grab the back of your thigh with both hands, just above the knee.

4. Gently lift your leg, keeping it straight, until you feel a stretch in the back of your leg.

5. Hold this stretch for a few seconds.

6. Slowly lower your leg back down to the ground.

7. Next, point your toes away from your shin and bend your ankle so that your toes point down toward the ground.

8. Repeat step 4, lifting your leg and holding the stretch for a few seconds.

9. Slowly lower your leg back down to the ground.

10. Repeat steps 2-9 for 10-15 repetitions on each leg.

If you experience any pain or discomfort during the exercises, stop immediately and consult with your healthcare professional.

Nerve flossing can be an effective way to alleviate sciatic pain and improve mobility. If you're experiencing sciatic pain, consider incorporating nerve flossing into your daily routine. It's a safe and easy-to-do technique that can be done at home with minimal equipment.

There are several other home remedies that can help relieve sciatic nerve pain:

Gentle stretching can help to relieve tension in the muscles and reduce pain. Try doing some simple stretches every day, like the hamstring stretch or the child's pose.
Heat and ice therapy
applying heat or ice to the affected area can help reduce inflammation and alleviate pain. Try using a heating pad or ice pack for 15-20 minutes at a time.
Regular exercise can help to improve flexibility and strengthen the muscles in the low back. Try incorporating some low-impact exercises, such as walking or swimming, into your routine.
Massage therapy
Massage therapy can help relieve tension in the muscles and reduce low back pain. Consider seeing a licensed massage therapist for a targeted massage.
Mind-body techniques
Yoga or meditation, can help to reduce stress and alleviate low back pain. Try incorporating some gentle yoga poses or a meditation practice into your daily routine.

You can see that nerve flossing can be an effective technique for reducing sciatic pain but it's important to use it safely and appropriately. By incorporating some simple home remedies into your routine, such as stretching, heat and ice therapy, exercise, massage therapy, and mind-body techniques, you can help to alleviate sciatic pain and improve your overall well-being. Remember to always listen to your body.


  • "Nerve flossing exercises for sciatica." Healthline. (Accessed February 5, 2023).
  • "Home remedies for low back pain." Mayo Clinic. (Accessed February 5, 2023).
  • "Low back pain." American Academy of Orthopaedic Surgeons. (Accessed February 5, 2023).
  • "The effectiveness of massage therapy for the treatment of nonspecific low back pain: a systematic review of systematic reviews." International Journal of General

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