Sit in a firm chair. Cross your knees. Clasp both hands outside the knee and pull it towards it's opposite shoulder (right knee towards left shoulder.) Won't move more than an inch, but you should feel the pull on the side-near back buttocks area.
Do this for 20 seconds every time you sit down, and the pain should be gone in less than a week.
Keep doing it once daily to prevent recurrence.
Actually, doesn't have to be a real firm chair but starting that way helps you feel where the pull should be.
Also, massage guy said, stop sitting so much! And when you sit be sure to get up and move significantly every 45 minutes or so. Chiropractor said "Get a stand-up desk, sitting is unhealthy."
Build times of standing into your day. I made a habit of standing up when talking in the phone. At conferences and friendly meetings I often get up and stand in the back of the room for a while, especially if I had to drive an hour to get there.
Replied By Kim (Coast, Oregon) on 11/03/2009
I've recently suffered from a week of extreme muscle spasms in my back. Upon reading this recommendation, I began the stretching exercises and IMMEDIATE relief was felt after the first stretch. Sit in a firm chair with a straight back (concentrating on proper alignment & posture) and enjoy the benefits of this stretch. This is the first thing to bring relief in almost of week of pure, unrelenting pain.I knew there had to be more options than massage and bed rest!
Thank you so much for sharing your "effectual" experience!
Replied By Nikki Jean (Philadelphia, Pa) on 09/15/2010
I want to register a huge YEA for the chair exercise to help ease sciatica pain. It literally took me from excruciating pain to relative comfort in about 10 minutes. THANK YOU. I use this site for everything, but this is the first time I just HAD to write in, because the difference felt miraculous. I'm on a long road trip and not being able to sit was just not an option, thank you again.Replied By Realeone2 (Ssi, Ga) on 03/22/2011
This works wonders like the chair exercise, I read this awhile back for sciatica, on Dear Abby I think it was-this helped me too. Lie on your back, stretch your toes, pointed as far as you can while stretching your arms over your head as far as you can, release, then stretch again, arms upward and pulling your toes inward. Do this BEFORE you get out of bed in the morning. Also, lie on your back, cross ankle to your knee, push down on knee while pulling in opposite leg, you can feel the burn/pull/release of the buttock area, hence sciatica release! Replied By Mesem (Toulon, France) on 03/24/2011
Swimming (over arm and backstroke) and cycling up a good steep hill several times do the same thing and gets your circulation going more than a stretch. You may hurt directly after but the next day you will be fine.Replied By Ledtocrowe (The Plains, Ohio) on 11/02/2011
thank you thank you thank you thank you thank youReplied By Es (La) on 07/01/2015
Hi! I'm sorry if this is a silly question but what do you mean cross your knees? Cross your legs? Like when kids sit on the floor? Or like cross your legs like women sit?