Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

35. Lateral Hip Stretch: Targeting the Tensor Fasciae Latae (TFL)

Woman exercising side barre stretch at gym. Photo Credit: Envato @Photology75

Tightness in the outer hip can contribute to misalignment and pressure on the lower back. Stand near a wall. Cross your right foot behind your left and lean your upper body to the left until you feel a stretch in the side of your right hip. Hold for 20–30 seconds and repeat on the other side. This gentle stretch helps restore hip mobility and ease lateral tension that may aggravate sciatic discomfort.

36. Clamshells: Strengthening the Gluteus Medius

Woman using resistance band while training at home. Photo Credit: Envato @zamrznutitonovi

Weak outer hip muscles can cause instability in the pelvis and contribute to sciatica. Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee while keeping your hips stacked. Lower slowly. Perform 10–15 reps per side. This small but powerful exercise targets the gluteus medius, enhancing hip support and reducing strain on the spine and sciatic nerve.

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35. Lateral Hip Stretch: Targeting the Tensor Fasciae Latae (TFL)

36. Clamshells: Strengthening the Gluteus Medius

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