Effective Sciatica Exercises for Pain Relief

35. The Lying Gluteal Stretch

This stretch is similar to the reclined pigeon pose but offers a slightly different angle to target the glutes and piriformis muscle. Lie on your back with both knees bent, feet flat on the floor. Cross your right ankle over your left knee. With your hands, gently pull your left thigh toward your chest. This will create a figure-four shape with your legs, and you will feel a deep stretch in your right glute. Hold for 30 seconds, then switch sides. This subtle but effective move is excellent for releasing the tension in your buttocks that can directly press against the sciatic nerve, providing deep and lasting relief.

36. The Standing Pelvic Tilt

While you have a lying-down version, the standing pelvic tilt is an even more accessible drill that can be done anywhere, from the kitchen to your office. Stand with your feet shoulder-width apart, knees slightly bent. Slowly tilt your pelvis forward, creating a slight arch in your lower back. Hold for a moment. Then, slowly tilt your pelvis backward, tucking your hips under and flattening your lower back. Repeat this gentle rocking motion 10-15 times. This drill strengthens your core and lower back muscles, improves spinal mobility, and corrects poor posture that can lead to sciatic nerve compression.