Effective Sciatica Exercises for Pain Relief

37. The Hip Flexor Stretch (Modified)

Tight hip flexors, the muscles at the front of your hips, can pull your pelvis forward, causing a slouched posture that puts excessive pressure on your lower back. This modified stretch can be done easily and effectively. Stand in a lunge position with your left knee bent at a 90-degree angle and your right leg extended behind you. Gently push your hips forward until you feel a stretch in the front of your right hip. To modify, place your back knee on the ground for more stability. Hold for 30 seconds, then switch legs. This stretch helps correct your pelvic alignment, which takes pressure off your lumbar spine and, in turn, helps to relieve sciatic nerve discomfort.

38. The Dead Bug Exercise for Core Stability

The Dead Bug is an excellent, low-impact exercise that strengthens your core and lower back without straining the spine. It focuses on promoting stability and control, which is essential for preventing future sciatic pain. To perform this move, lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and your left leg at the same time, keeping them straight, until they are just above the floor. Return to the starting position and repeat on the other side. This exercise teaches your core to stabilize your spine, protecting your sciatic nerve from pressure and irritation.