22 Effective Sciatica Exercises for Pain Relief

16. Pelvic Tilts for Core Stability

Pelvic tilts are a gentle way to strengthen the core and lower back muscles, which can provide support for the spine and alleviate sciatic pain. Strengthening the muscles around the sciatic nerve reduces strain and helps maintain proper alignment. To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles and press your lower back into the floor while slightly tilting your pelvis upward. Hold for a few seconds, then relax. Repeat this movement 10-15 times, focusing on controlled breathing and core engagement. Pelvic tilts improve core stability, reduce pressure on the lower back, and enhance flexibility, all of which are beneficial for managing sciatic nerve pain.