12 Gentle Exercises to Relieve Sciatica Pain

11. Seated Sciatic Nerve Glide

Nerve gliding exercises can play a vital role in restoring healthy movement and easing sciatic nerve irritability. For the seated sciatic nerve glide, sit comfortably with both feet flat on the floor. Straighten one knee out in front of you, keeping your heel on the floor and gently flexing your foot upward. At the same time, tilt your head forward toward your chest. Return to starting position, and repeat on the other side. Move slowly and stop if you feel sharp pain. This technique keeps the sciatic nerve moving freely within its channel, which helps reduce adhesions and triggers for pain. Try 8–10 repetitions for each leg, once daily. If you’re unsure, a physical therapist can help adjust the movement for your comfort. This exercise is especially valuable for those prone to nerve “stuckness” after long periods of sitting.

12. Supine Sciatic Nerve Tensioner

The supine sciatic nerve tensioner offers a gentle approach to mobilizing the nerve, especially helpful on days when pain is less intense. Lie on your back with one leg extended and the other bent. Lift the straight leg slightly, keeping the knee straight, and slowly flex and point your foot several times. Alternate between holding the foot flexed and relaxed for 3–5 seconds each. Repeat up to 10 times per side. You may want to use a towel under your calf for support. Avoid pushing through sharp pain or tingling—less is more when working directly with nerve tissue. Over time, these controlled, modest movements can promote lasting flexibility and minimize nerve sensitivity. Always listen to your body and take a break if discomfort increases. This exercise is best practiced as part of a broader, gentle program, not in isolation or during strong flare-ups.