Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

29. Supported Cat-Cow with a Chair: Seated Spinal Mobilization

Female tourist stretching while sitting on a chair near a tent in a forest camping. Photo Credit: Envato @borodai

If getting on the floor isn’t possible, you can still benefit from cat-cow movements. Sit on a sturdy chair with your feet flat on the ground. Place your hands on your knees. Inhale as you arch your back and lift your chest forward (cow). Exhale as you round your back and tuck your chin (cat). Repeat slowly for 8–10 rounds. This seated version promotes spinal flexibility and can ease stiffness linked to sciatica.

30. Knee Sways: Gentle Lumbar Mobilization

Dark haired girl lying on a mat with her eyes closed and legs bent at the knees. Photo Credit: Envato @zamrznutitonovi

Knee sways are a subtle yet effective movement to relieve stiffness and improve mobility in the lower back. Lie on your back with your knees bent and feet flat on the floor. Gently rock your knees from side to side in a slow, controlled motion, keeping your shoulders grounded. Perform for 1–2 minutes. This rhythmic movement relaxes the spine and hips, easing pressure on the sciatic nerve.

BACK

(15 of 30)

<div class="ads ads-1 collapse-container group-display-adsense unit-2024-desktop-rail-336x600-long zone-slideshow-desktop-rail-bottom">
<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-6736552601239305"
     crossorigin="anonymous"></script>

<ins class="adsbygoogle"
     style="display:inline-block;width:300px;height:600px"
     data-ad-client="ca-pub-6736552601239305"
     data-ad-slot="7087745678"></ins>
<script>
     (adsbygoogle = window.adsbygoogle || []).push({});
</script>
<script>
  addBlurHandler('sdr-bottom', function (el, zone) {
    if (cf_utm_source === 'bing') {
        uetqApi('outbound_click', {
            'event_category': 'PPC',
            'event_label': 'Adsense',
            'event_value': '1'
        });
        console.log('Fired bing.');
    }
	
	if (cf_utm_source === 'google') {
		gtag('event', 'conversion', {
			'send_to': 'AW-17008664059/yUYKCMCtl7kaEPu7rq4_',
			'value': 0.0,
			'currency': 'USD'
		});
    	console.log('Fired Google Conversion.');
	}
	
    console.log('Fired pixel.');
});
</script>
</div>

OpenAI Playground 2025-05-13 at 10.55.45.png

<div class="ads ads-1 collapse-container group-display-adsense unit-2024-desktop-rail-336x280-sticky zone-slideshow-desktop-rail-sticky">
<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-6736552601239305"
     crossorigin="anonymous"></script>

<ins class="adsbygoogle"
     style="display:inline-block;width:300px;height:280px"
     data-ad-client="ca-pub-6736552601239305"
     data-ad-slot="9869999824"></ins>
<script>
     (adsbygoogle = window.adsbygoogle || []).push({});
</script>
<script>
  addBlurHandler('sdr-sticky', function (el, zone) {
    if (cf_utm_source === 'bing') {
        uetqApi('outbound_click', {
            'event_category': 'PPC',
            'event_label': 'Adsense',
            'event_value': '1'
        });
        console.log('Fired bing.');
    }
	
	if (cf_utm_source === 'google') {
	  gtag('event', 'conversion', {
		'send_to': 'AW-17008664059/yUYKCMCtl7kaEPu7rq4_',
		'value': 0.0,
		'currency': 'USD'
	  });
	  console.log('Fired Google Conversion.');
  	}

console.log('Fired pixel.');
});
</script>
</div>

29. Supported Cat-Cow with a Chair: Seated Spinal Mobilization

30. Knee Sways: Gentle Lumbar Mobilization

MORE FROM HealthPrep