Effective Sciatica Exercises for Pain Relief

43. The Clamshell Exercise

The clamshell is a simple yet powerful exercise that targets the hip abductors and gluteus medius, a key muscle for stabilizing the pelvis and lower back. Weakness in this area can cause improper movement patterns that lead to sciatic pain. To perform it, lie on your side with your knees bent at a 90-degree angle. Keep your feet together and slowly lift your top knee, as if opening a clamshell. Hold for a moment, then lower it back down with control. This exercise strengthens the muscles that support your spine and improves hip stability, all of which are essential for long-term sciatica relief.

44. The 90/90 Stretch

This stretch is a fantastic way to target the deep muscles of the glutes and hips, including the piriformis, from a new angle. Sit on the floor with both legs bent at a 90-degree angle, with one leg in front of you and the other to the side. Keep your chest lifted and gently lean forward over your front leg until you feel a stretch in your glute and hip. Hold for 30 seconds, then switch sides. The 90/90 stretch is particularly beneficial for those with tight hips, as it provides a deep and controlled release that can help decompress the sciatic nerve.