Effective Sciatica Exercises for Pain Relief

23. The Cat-Cow Stretch for Spinal Mobility

This classic yoga pose is perfect for gently mobilizing the spine, which can relieve pressure on the sciatic nerve. Start on your hands and knees in a tabletop position with your wrists under your shoulders and knees under your hips. As you inhale, drop your belly toward the floor and lift your head, looking forward in a "cow" pose. As you exhale, round your spine toward the ceiling and tuck your chin to your chest, like a "cat." Move slowly and deliberately between these two poses. This rhythmic movement helps to gently decompress the vertebrae, increases spinal flexibility, and relieves the stiffness that can aggravate sciatic pain.

24. The Wall-Assisted Figure-Four Stretch

If the reclined pigeon pose is too difficult, this wall-assisted version is a fantastic, no-pressure alternative. Lie on your back with your legs extended up a wall, as if you were in an L-shape. Cross your right ankle over your left knee, creating a figure-four shape. Slide your body closer to or farther from the wall until you feel a gentle stretch in your right hip and glute. The wall provides a stable, controlled surface, so you can adjust the intensity without straining. This allows you to deeply stretch the piriformis muscle, a common culprit for sciatic pain, in a safe and supportive way.