12 Gentle Exercises to Relieve Sciatica Pain

3. Seated Spinal Twist

The seated spinal twist enhances flexibility and relieves tension that can radiate down the lower back and glutes. To practice, sit upright on the floor with both legs extended. Cross your right foot over your left thigh, keeping your left leg straight. Place your right hand on the floor behind you for support, and gently twist your torso toward your right knee. The left arm can rest across the right knee or hug it for a deeper stretch. Hold the position for 15–30 seconds, feeling the release along your spine and hip. Repeat on the other side. If floor-seated movements are a challenge, this twist can also be done from a sturdy chair—sit up tall, cross one leg over the other, and gently rotate toward the raised knee. Spinal twists should always feel gentle and controlled; there’s no need to force supplemental movement. Incorporate this as part of your daily routine to foster better mobility and calm sciatic nerve irritation.

4. Child’s Pose

Child’s Pose is a resting, nurturing yoga position that provides gentle decompression of the lower back and pelvic muscles. Kneel on a soft surface, big toes together, and knees apart for comfort. Sink your hips back toward your heels, letting your torso drape forward and your forehead rest on the floor or a block. Arms can extend forward or relax by your sides, whichever feels more restful. Focus your breath into your back, allowing each exhale to soften muscles around your spine. Modifications are easy: Place a cushion under your knees or forehead, or keep your knees closer together if it’s more comfortable. Hold for up to a minute, practicing slow breathing. This pose helps relax the lower back, stretches the hips, and offers a quiet moment to tune in to your body’s needs. Many find it to be an emotional reset as well as physical relief—a reminder that true healing respects both body and mind.