Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

41. Seated Thoracic Rotation

Sporty pregnant young lady exercising doing rotation stretch at home. Photo Credit: Envato @Prostock-studio

Improving mobility in your upper and mid-back (thoracic spine) can reduce compensatory strain on your lower back. Sit tall in a chair, feet flat. Place your hands behind your head or cross your arms over your chest. Keeping your hips still, gently twist your upper body to the right, following with your gaze. Hold briefly, return to center, and twist to the left. Repeat 8-10 times per side. Focus on rotating through the mid-back, not just the neck or lower back, to promote better overall spinal movement.

42. Diaphragmatic (Belly) Breathing

Man doing diaphragmatic breathing exercise. Photo Credit: Envato @mmmvideos

Proper breathing is foundational for core stability and pain management. Lie comfortably on your back, knees bent or supported by a pillow. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, aiming to make your belly rise more than your chest. Exhale slowly through your mouth, letting your belly fall naturally. Focus on long, relaxed breaths for 2-5 minutes. This technique calms the nervous system, reduces muscle tension, and helps engage deep core muscles correctly during other exercises.

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41. Seated Thoracic Rotation

42. Diaphragmatic (Belly) Breathing

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