Effective Sciatica Exercises for Pain Relief

Lisette Marie

21. Side-Lying Leg Lifts for Hip Stability

Woman lying on side on decking, leg raised exercising. Photo Credit: Envato @Image-Source

Strengthening the hip abductor muscles helps improve stability in the lower back and pelvis, reducing strain on the sciatic nerve. Lie on your side with your legs stacked and straight. Rest your head on your arm or a pillow for support. Lift your top leg slowly to about 45 degrees, then lower it back down with control. Perform 10-15 repetitions per side. This exercise enhances hip strength and stability, preventing misalignment that could contribute to sciatic nerve pain.

22. Quadruped Rock Backs for Gentle Mobility

Yoga students engage in a tabletop pose during a class in a contemporary studio. Photo Credit: Envato @sloomstudio

Quadruped rock backs are a gentle movement that helps loosen up the lower back, reduce tension, and improve spinal mobility. Start on your hands and knees in a tabletop position. Keep your back flat and slowly rock your hips back toward your heels while keeping your hands planted on the floor. Return to the starting position and repeat 10-15 times. This exercise promotes lower back mobility, relieves stiffness, and helps alleviate sciatic nerve pain without excessive strain.

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21. Side-Lying Leg Lifts for Hip Stability

22. Quadruped Rock Backs for Gentle Mobility

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