Effective Sciatica Exercises for Pain Relief

31. The Standing Quad Stretch

While a tight hamstring is a known culprit, tight quadriceps can also contribute to lower back pain and sciatica. When your quads are tight, they can pull on your pelvis, disrupting spinal alignment and causing discomfort. To perform a standing quad stretch, stand with one hand on a wall or chair for balance. Bend one knee and grab your ankle, gently pulling your foot toward your glute. You should feel a stretch along the front of your thigh. Hold for 30 seconds before switching sides. This stretch complements hamstring stretches by addressing both sides of your upper leg.

32. The Supine Spinal Twist

This gentle, therapeutic stretch is a great way to relieve tension in your lower back and glutes, which can often be the source of sciatic pain. Lie on your back with your knees bent and feet flat on the floor. Slowly and with control, drop both knees to one side, keeping your shoulders flat on the floor. You should feel a gentle twist in your lower back. For a deeper stretch, you can extend your top leg. Hold the position for 30 seconds before slowly returning to the center and repeating on the other side. This stretch helps to gently decompress the spine and release tightness in your back and hips.