Effective Sciatica Exercises for Pain Relief

Lisette Marie

59. Standing Thoracic Extension

An athletic woman in sportswear stretching her arms indoors beside a large industrial window. Photo Credit: Pexels @Andrea Piacquadio

Poor posture, especially from sitting, can cause your upper back (thoracic spine) to become stiff, forcing your lower back to compensate and leading to sciatic pain. This simple stretch counteracts that. Stand with your feet hip-width apart and your back to a wall. Cross your arms over your chest, then slowly and gently lift your chest up and away from the wall, allowing your upper back to arch. . This movement encourages your thoracic spine to regain its natural curve and mobility, taking unnecessary pressure off of your lower back and the sciatic nerve. Do not force the stretch—the goal is gentle, progressive mobility.

A Sciatica-Friendly Approach

Young woman doing Bitilasana exercise. Photo Credit: Envato @kegfire

Consistency is key—incorporating these movements into your routine can help you regain flexibility, build strength, and improve your quality of life. Always consult with a healthcare professional before starting a new exercise program, and remember that small, consistent efforts can lead to significant improvements. With patience and dedication, relief is within reach!

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59. Standing Thoracic Extension

A Sciatica-Friendly Approach

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