22 Effective Sciatica Exercises for Pain Relief

Maintaining good posture is one of the most important yet often overlooked aspects of managing and preventing sciatica. Poor posture, whether sitting, standing, or moving, can place excessive pressure on the spine and aggravate the sciatic nerve. Learning to align your body correctly can help alleviate pain, prevent further nerve irritation, and promote better spinal health. When sitting, choose a chair with proper lumbar support or use a cushion to maintain the natural curve of your lower back. Keep both feet flat on the floor, and avoid crossing your legs, as this can cause uneven hip positioning. Sit with your back straight and shoulders relaxed, ensuring that your screen, desk, or workstation is at eye level to prevent slouching.

16. Pelvic Tilts for Core Stability

Pelvic tilts are a gentle way to strengthen the core and lower back muscles, which can provide support for the spine and alleviate sciatic pain. Strengthening the muscles around the sciatic nerve reduces strain and helps maintain proper alignment. To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles and press your lower back into the floor while slightly tilting your pelvis upward. Hold for a few seconds, then relax. Repeat this movement 10-15 times, focusing on controlled breathing and core engagement. Pelvic tilts improve core stability, reduce pressure on the lower back, and enhance flexibility, all of which are beneficial for managing sciatic nerve pain.