Effective Sciatica Exercises for Pain Relief

45. Heel Drops for Ankle and Calf Mobility

While a tight hamstring or piriformis is a common culprit, a lack of mobility in your calves and ankles can also contribute to sciatic pain by affecting your gait. Heel drops are a great way to improve this. Stand on a stair or a sturdy box with your heels hanging off the edge. Holding onto a railing for support, slowly lower your heels toward the floor, feeling a gentle stretch in your calves. Then, slowly raise back up. This eccentric movement strengthens the muscles in your lower legs and improves ankle flexibility, which is crucial for a stable foundation and proper spinal alignment.

56. Foam Rolling the Quads

Myofascial release isn't just for your glutes and hamstrings. Tight quadriceps—the large muscles on the front of your thighs—can pull on your pelvis, leading to an anterior pelvic tilt that puts pressure on your lower back and sciatic nerve. To release this tension, lie on your stomach and place a foam roller under one thigh. Slowly roll from just above your knee to just below your hip, pausing on any tender spots. This technique helps to restore proper muscle length and relieve the strain that contributes to sciatic pain.