The daily relief guide.
Three doctor-recommended stretches, sleep posture fixes, and anti-inflammatory basics. Start today—most people feel a difference within a week.
The three golden stretches
These three stretches, recommended by physical therapists at Harvard Health, the Hospital for Special Surgery, and Mayo Clinic, target the hips, lower back, and hamstrings—the areas that most often contribute to sciatica pain.
Knee-to-Chest Stretch
What it does: Releases tension in the lower back and gently decompresses the spine.
How to do it:
- Lie flat on your back on a comfortable surface. Bend both knees with feet flat on the floor.
- Bring one knee up toward your chest, hugging it gently with both hands behind the thigh.
- Hold for 10–30 seconds while breathing slowly.
- Lower the leg and repeat on the other side.
- Do 8–10 repetitions per leg.
Seated Spinal Stretch
What it does: Opens space in the lower spine, often providing quick relief from nerve compression.
How to do it:
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right foot flat on the floor outside your left knee.
- Gently turn your torso to the right, placing your left elbow on the outside of your right knee.
- Hold for 30 seconds. Return to center and repeat on the other side.
- Do 3 repetitions per side.
Cat-Cow Stretch
What it does: Mobilizes the entire spine and improves flexibility—a gentle way to wake up a stiff lower back.
How to do it:
- Start on your hands and knees in a tabletop position. Wrists under shoulders, knees under hips.
- Cat: Exhale and round your back toward the ceiling, dropping your head.
- Cow: Inhale and arch your back, lifting your head and tailbone toward the ceiling.
- Move slowly between the two positions for 8–10 cycles.
Sleep posture matters
How you sleep can either aggravate or help sciatica. The best positions:
- Side sleeper: Place a firm pillow between your knees. This keeps your hips and spine aligned and takes pressure off the sciatic nerve.
- Back sleeper: Place a pillow under your knees so your lower back flattens naturally onto the mattress.
- Avoid: Sleeping on your stomach—it arches the lower spine and often makes nerve pain worse.
Eat to reduce inflammation
Chronic nerve irritation is partly an inflammation problem. No single food is a cure, but the pattern of what you eat daily matters.
Lean into these
- Fatty fish (salmon, sardines, mackerel)
- Leafy greens and berries
- Turmeric, ginger, garlic
- Nuts, seeds, olive oil
- Whole grains and legumes
Reduce these
- Refined sugar and sugary drinks
- Processed meats and deep-fried foods
- Refined white carbs
- Excess alcohol
- Trans fats (partially hydrogenated oils)
How SciatiMAX fits in
SciatiMAX is a daily supplement designed to complement—not replace—the habits above. It provides B-vitamins, alpha-lipoic acid, and botanical extracts that your nerves need to function well. Think of it as the nutritional baseline beneath your stretching and lifestyle routine.
Build your daily ritual with SciatiMAX
12 clinically studied ingredients in one capsule. 60-day guarantee.