12 Gentle Exercises to Relieve Sciatica Pain

7. Cat-Cow Stretches

Cat-cow stretches offer a gentle, rhythmic way to improve spinal flexibility and keep the lower back mobile. Begin on hands and knees, with wrists under shoulders and knees under hips. Inhale as you drop your belly toward the floor, lifting your tailbone and head (the “cow” position). Exhale as you round your back, tucking your chin and tailbone under (“cat” position). Flow between these shapes for 5–10 slow repetitions, moving with your breath. This stretch helps lubricate the spine and relieves tension commonly linked to sciatica. If pressure on wrists or knees is uncomfortable, fold a towel or blanket underneath or explore a seated adaptation. Focus on making the motions smooth and pain-free. Cat-cow stretches are a favorite among physical therapists because they gently encourage movement without strain, supporting both immediate relief and long-term mobility.

8. Clamshells

Clamshell exercises are an excellent way to strengthen the muscles that stabilize your hips and pelvis—essential for easing sciatica symptoms and preventing future discomfort. Lie on your side, knees bent and legs stacked. Rest your head comfortably. Keeping your feet touching, lift your top knee as high as comfortable while keeping your hips steady. Lower the knee slowly. Repeat 10–15 times per side, pausing to reset as needed. If this movement feels too difficult at first, start with smaller lifts or add a pillow under your ribcage for support. For extra challenge, use a resistance band just above your knees. The clamshell wake-ups the gluteus medius muscle, an often overlooked source of sciatic pain relief. Strong side-hip muscles can help you walk, climb stairs, and even stand with less pressure on sensitive nerves.