Gentle Sciatica Exercises for Beginners to Start Today

21. Pelvic Clocks: Improving Core Control

Pelvic clocks are a subtle yet effective movement that strengthens the core and improves pelvic mobility, which can alleviate lower back discomfort associated with sciatica. Lie on your back with your knees bent and feet flat on the floor. Imagine your pelvis as the face of a clock. Slowly tilt your pelvis forward toward 12 o’clock, then back toward 6 o’clock. Next, tilt side to side, moving from 3 o’clock to 9 o’clock. Move through this circular pattern 10-15 times in each direction, keeping the movements smooth and controlled. This exercise strengthens the core muscles that support spinal alignment, helping to reduce strain on the lower back and sciatic nerve.

22. Supported Bridge Pose: Gentle Spinal Support

Bridge pose is excellent for strengthening the glutes and core muscles that help stabilize the lower back. Using a support makes the pose even more accessible for those dealing with sciatic pain. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a yoga block, firm pillow, or folded blanket under your lower back or sacrum for support. Relax into the position, letting your hips rest on the support. Hold for 30-60 seconds, breathing deeply to encourage relaxation. This supported variation gently relieves spinal compression while providing stability and support to the lower back. It also encourages better posture and core engagement, which can help prevent future sciatic pain.