Effective Sciatica Exercises for Pain Relief

33. The Wall-Assisted Calf Stretch

While most focus on the hamstrings and hips, tight calves can also contribute to sciatica by altering your walking gait and putting more pressure on your back. This simple stretch provides targeted relief. Stand a few feet away from a wall, placing both hands on the wall for support. Step your right leg forward with a slight bend in your knee, and extend your left leg straight behind you, planting your heel on the ground. You should feel a deep stretch in your left calf. Hold for 30 seconds before switching legs. This stretch helps correct your posture, improves your stride, and eases the tension that can travel up to your lower back and irritate the sciatic nerve.

34. The Child’s Pose

A staple in yoga and a surprisingly effective move for sciatica, the Child's Pose is an excellent stretch that gently lengthens your spine, decompresses your vertebrae, and relaxes your glutes and hips. Begin by kneeling on the floor with your knees slightly wider than hip-width apart and your feet together. Slowly lower your torso between your thighs, extending your arms forward with your palms flat on the mat. Rest your forehead on the floor and breathe deeply, allowing your lower back to release. This posture provides immediate relief by taking all pressure off the spine, allowing the sciatic nerve to decompress and your muscles to relax.