12 Gentle Exercises to Relieve Sciatica Pain

9. Bird Dog

The bird dog exercise combines core and hip strengthening with a focus on controlled movement and balance. Start on your hands and knees, ensuring hips are over knees and hands beneath shoulders. Slowly extend your right arm forward and your left leg straight back, keeping your back flat and abdominal muscles engaged. Hold for a breath, then return to center and repeat on the opposite side. Aim for 8 repetitions each side. If balance is a concern, try extending just your arm or leg while keeping the other grounded. It’s not about reaching higher or farther—it’s about moving steadily and with intention. Bird dog builds deep abdominal and lower back support, increasing your body’s resilience against sciatica triggers. Maintain focus on steady breath and proper alignment for the most benefit.

10. Prone Press-Up ("Cobra" Extension)

This gentle extension exercise—often called a prone press-up or cobra extension—draws from the McKenzie method, known for helping relieve some types of sciatic pain. Begin by lying on your stomach, hands beneath your shoulders. Gently press your upper body off the floor, keeping hips and legs grounded, until you feel a mild stretch in your lower back. Hold for a few seconds, then lower down. Gradually work up to 8–10 repetitions, resting between sets. If you feel pain radiating farther down your leg, back off and consult a healthcare provider before resuming. For stiff backs or limited mobility, begin by resting on elbows rather than straightening arms fully. The goal is subtle extension—not maximizing height or forcing the spine. Many people notice their pain “centralizes,” or moves away from the leg, after gentle practice of this movement.