46 Gentle Sciatica Exercises for Beginners to Start Today

2. Standing Hamstring Stretch: Easing Tension

The standing hamstring stretch is an effective exercise for relieving tension in the lower back and legs, which can contribute to sciatica pain. To perform this stretch, stand with your feet hip-width apart and gently bend forward at the hips, reaching towards your toes. It is important to keep your knees slightly bent to avoid straining the lower back. As you reach down, focus on feeling a gentle stretch in the back of your legs. If you cannot reach your toes, rest your hands on your shins or a sturdy surface for support. Hold the stretch for 15-30 seconds, breathing deeply and allowing the muscles to relax. This stretch can help improve flexibility in the hamstrings and reduce pressure on the sciatic nerve, providing relief from discomfort and promoting better posture.