12 Gentle Exercises to Relieve Sciatica Pain

5. Glute Bridges

Building strength in the glutes and hips is one of the best ways to support the lower back and take pressure off the sciatic nerve. The glute bridge is simple but powerful: Lie on your back with knees bent and feet hip-width apart. Press down through your heels and slowly lift your hips toward the ceiling, engaging your glutes and hamstrings. Hold for two seconds at the top, then lower with control. Aim for 8–15 repetitions, resting as needed. Beginners or anyone with weakness can make the movement smaller—just raising the hips a few inches is enough to activate support muscles. To increase the challenge, try lifting one foot off the floor and bridging one leg at a time. Focus on alignment rather than height. Not only will glute bridges help relieve current sciatic discomfort, they’ll build supportive strength for daily activities and may help reduce future flare-ups.

6. Standing Hamstring Stretch

Tight hamstrings can pull on the pelvis and lower back, increasing sciatic tension. The standing hamstring stretch directly addresses this, and you can do it almost anywhere. Stand upright with feet hip-width apart. Rest your right heel on a low stool or step, keeping your leg straight but not locked. With a gentle bend in your supporting leg, slowly hinge forward from your hips until you feel a moderate stretch along the back of your thigh. Hold for 20–30 seconds, keeping your spine long and shoulders relaxed. Switch sides and repeat. If reaching this position is tricky, a higher support or lower lift is perfectly fine. For balance, place a hand on a wall or chair. Never force the stretch or bounce—gentle, steady movement does more for long-term flexibility than pushing hard. This stretch can become part of your post-walk or post-sitting routine, breaking up tension and encouraging easier movement.