Gentle Sciatica Exercises for Beginners to Start Today

37. Supine Sciatic Nerve Glide

Nerve glides, or flossing, gently mobilize the sciatic nerve within its sheath, helping to reduce irritation and improve flexibility. Lie on your back with knees bent. Hold behind one thigh and straighten that knee gently until you feel a mild tension (not pain) down the leg. From here, slowly point and flex your ankle 5-10 times. Lower the leg and repeat on the other side. The key is gentle movement within a pain-free range; never force the stretch. This encourages the nerve to move more freely, potentially easing radiating symptoms over time.

38. Abdominal Bracing with Heel Slides

Activating the deep core muscles, especially the transverse abdominis, provides crucial stability for the lower back. Lie on your back, knees bent, feet flat. Gently draw your belly button towards your spine, bracing your core as if preparing for a light punch (without holding your breath). Maintain this brace and slowly slide one heel away from you along the floor until the leg is straight, then slide it back. Keep your pelvis and lower back completely still. Alternate legs for 8-10 reps per side. This builds foundational core stability.