Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

39. Gentle Standing Side Bend (QL Stretch)

Athletic African American woman bends aside dressed in beige cropped top and leggings does side bend. Photo Credit: Envato @wayhomestudioo

Tightness in the Quadratus Lumborum (QL) muscle in the lower back can contribute to sciatic discomfort. Stand tall with feet hip-width apart, perhaps near a wall for balance. Gently slide one hand down the side of your leg as you lean your torso sideways in the same direction, feeling a mild stretch along the opposite side of your lower back/waist. Avoid twisting or leaning forward. Hold for 15-20 seconds and repeat on the other side. This helps release tension in muscles that can affect spinal alignment and nerve pressure.

40. Supine Inner Thigh (Adductor) Stretch

Senior woman,elderly does exercises for the muscles of the press and the inner surface of the thigh. Photo Credit: Envato @12311840303

Tight inner thigh muscles (adductors) can affect hip mechanics and contribute to pelvic imbalances linked to sciatica. Lie on your back with knees bent and feet flat on the floor, wider than hip-width apart. Slowly let both knees gently fall outwards, feeling a stretch in your inner thighs/groin area. You can place pillows under your knees for support if needed. Hold this relaxed position for 30 seconds, breathing deeply. This passive stretch helps improve hip mobility and reduce tension that might indirectly affect the sciatic nerve.

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39. Gentle Standing Side Bend (QL Stretch)

40. Supine Inner Thigh (Adductor) Stretch

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