22 Effective Sciatica Exercises for Pain Relief

17. Bridge Pose for Strengthening the Lower Back

Bridge pose is an effective exercise that strengthens the glutes, lower back, and core, all of which help support the spine and relieve sciatic nerve compression. Lie on your back with your knees bent and feet hip-width apart. Press through your heels, engage your glutes, and lift your hips toward the ceiling, forming a straight line from your knees to your shoulders. Hold for a few seconds before slowly lowering your hips back to the ground. Repeat 10-15 times. This movement helps stabilize the lower back and pelvis, reducing pressure on the sciatic nerve and improving overall spinal alignment.