22 Effective Sciatica Exercises for Pain Relief

17. Bridge Pose for Strengthening the Lower Back

Bridge pose is an effective exercise that strengthens the glutes, lower back, and core, all of which help support the spine and relieve sciatic nerve compression. Lie on your back with your knees bent and feet hip-width apart. Press through your heels, engage your glutes, and lift your hips toward the ceiling, forming a straight line from your knees to your shoulders. Hold for a few seconds before slowly lowering your hips back to the ground. Repeat 10-15 times. This movement helps stabilize the lower back and pelvis, reducing pressure on the sciatic nerve and improving overall spinal alignment.

18. Lying Figure-Four Stretch for Hip Mobility

A variation of the reclined pigeon pose, this stretch targets the piriformis muscle, which can become tight and press against the sciatic nerve, causing pain. Lie on your back with both knees bent. Cross your right ankle over your left knee, forming a figure-four shape. Reach through your legs to hold the back of your left thigh, pulling it gently toward your chest. Hold for 20-30 seconds, then switch sides. This stretch releases hip tension, improves flexibility, and helps alleviate sciatica pain by relieving compression on the nerve.