Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

31. Standing Figure Four Stretch: On-the-Go Piriformis Release

Woman making yoga asana standing rocky beach. African american girl stretching. Photo Credit: Envato @stockbusters

Perfect for quick relief during the day, this stretch targets the piriformis while standing. Stand near a wall or chair for balance. Cross your right ankle over your left thigh and slowly bend your left knee into a seated squat position. Keep your back straight and hips level. Hold for 20–30 seconds and switch sides. This deep hip stretch is great for reducing sciatic tension and can be done anywhere.

32. Glute Bridge March: Building Symmetrical Strength

Athletic woman doing glute bridge exercise during home workout. Photo Credit: Envato @drazenphoto

This dynamic variation of the bridge pose improves core stability while engaging the glutes and hamstrings. Lie on your back with your knees bent and feet hip-width apart. Lift your hips into a bridge position. While holding the bridge, slowly lift one knee toward your chest, then lower and switch legs. Alternate for 8–10 reps per side. Focus on keeping your hips stable. This controlled movement reduces asymmetry that can contribute to sciatic pain.

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31. Standing Figure Four Stretch: On-the-Go Piriformis Release

32. Glute Bridge March: Building Symmetrical Strength

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