Gentle Sciatica Exercises for Beginners to Start Today

27. Foam Rolling the Glutes: Releasing Deep Muscle Tension

Foam rolling is a self-massage technique that can help release tightness in the gluteal muscles, including the piriformis, which may compress the sciatic nerve. Sit on a foam roller with your knees bent and feet flat. Cross your right ankle over your left knee and lean slightly into your right side. Roll slowly back and forth over your glutes for 30–60 seconds. Switch sides. Apply gentle pressure and avoid rolling directly on the lower back. This technique improves blood flow and muscle relaxation, which can relieve sciatic tension.

28. Legs Up the Wall: Restorative Nerve Decompression

This passive yoga pose encourages spinal decompression and improves circulation in the lower body. Lie on your back and scoot your hips close to a wall. Extend your legs up the wall while keeping your arms relaxed at your sides. Hold for 5–10 minutes, breathing deeply. This position gently stretches the hamstrings and relieves pressure on the lower back, promoting calm and pain relief without any strain.