22 Effective Sciatica Exercises for Pain Relief

9. Knees to Chest Stretch

The knees-to-chest stretch is one of the simplest and most effective ways to relieve lower back tension while reducing pressure on the sciatic nerve. By gently elongating the spine, this stretch decompresses the vertebrae and allows for better circulation, promoting relaxation and pain relief. To perform this stretch, lie on your back with your knees bent and feet flat on the floor. Slowly bring one knee toward your chest, wrapping your hands around the shin or behind the thigh for support. If comfortable, bring both knees toward your chest at the same time, hugging them gently. Hold the position for 20-30 seconds, breathing deeply and allowing your lower back to relax into the floor. Slowly release and repeat 2-3 times. For an added stretch, gently rock from side to side while holding your knees to your chest, massaging the lower back and improving mobility. This stretch is particularly useful for those experiencing tightness in the lumbar region, as it helps improve circulation, reduce muscle tension, and provide a sense of immediate relief.