Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

43. Towel-Assisted Hamstring Stretch

Woman on back stretching hamstring muscles. Photo Credit: Envato @Photology75

If reaching your leg during hamstring stretches is difficult or causes back strain, using a towel or strap provides better control and leverage. Lie on your back with one leg extended on the floor. Loop a towel around the arch of the other foot and hold the ends. Gently pull the towel to lift the leg towards the ceiling, keeping the knee mostly straight until you feel a comfortable stretch in the back of the thigh. Hold for 20-30 seconds, controlling the intensity with the towel. Switch legs. This variation ensures a safe and effective hamstring stretch.

44. Supine Single Knee Fall Out

Female patient lying on mat and stretching her leg. Photo Credit: Envato @Zinkevych_D

This subtle exercise enhances hip mobility and core control without stressing the back. Lie on your back, knees bent, feet flat and hip-width apart. Keep your core gently braced (see #38) and your pelvis stable. Slowly let one knee fall out to the side towards the floor, going only as far as you can without letting your pelvis rock or lift off the floor. Control the movement as you bring the knee back to the starting position. Alternate legs for 8-10 repetitions per side.

BACK

(22 of 30)

<div class="ads ads-1 collapse-container group-display-adsense unit-2024-desktop-rail-336x600-long zone-slideshow-desktop-rail-bottom">
<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-6736552601239305"
     crossorigin="anonymous"></script>

<ins class="adsbygoogle"
     style="display:inline-block;width:300px;height:600px"
     data-ad-client="ca-pub-6736552601239305"
     data-ad-slot="7087745678"></ins>
<script>
     (adsbygoogle = window.adsbygoogle || []).push({});
</script>
<script>
  addBlurHandler('sdr-bottom', function (el, zone) {
    if (cf_utm_source === 'bing') {
        uetqApi('outbound_click', {
            'event_category': 'PPC',
            'event_label': 'Adsense',
            'event_value': '1'
        });
        console.log('Fired bing.');
    }
	
	if (cf_utm_source === 'google') {
		gtag('event', 'conversion', {
			'send_to': 'AW-17008664059/yUYKCMCtl7kaEPu7rq4_',
			'value': 0.0,
			'currency': 'USD'
		});
    	console.log('Fired Google Conversion.');
	}
	
    console.log('Fired pixel.');
});
</script>
</div>

OpenAI Playground 2025-05-13 at 10.55.45.png

<div class="ads ads-1 collapse-container group-display-adsense unit-2024-desktop-rail-336x280-sticky zone-slideshow-desktop-rail-sticky">
<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-6736552601239305"
     crossorigin="anonymous"></script>

<ins class="adsbygoogle"
     style="display:inline-block;width:300px;height:280px"
     data-ad-client="ca-pub-6736552601239305"
     data-ad-slot="9869999824"></ins>
<script>
     (adsbygoogle = window.adsbygoogle || []).push({});
</script>
<script>
  addBlurHandler('sdr-sticky', function (el, zone) {
    if (cf_utm_source === 'bing') {
        uetqApi('outbound_click', {
            'event_category': 'PPC',
            'event_label': 'Adsense',
            'event_value': '1'
        });
        console.log('Fired bing.');
    }
	
	if (cf_utm_source === 'google') {
	  gtag('event', 'conversion', {
		'send_to': 'AW-17008664059/yUYKCMCtl7kaEPu7rq4_',
		'value': 0.0,
		'currency': 'USD'
	  });
	  console.log('Fired Google Conversion.');
  	}

console.log('Fired pixel.');
});
</script>
</div>

43. Towel-Assisted Hamstring Stretch

44. Supine Single Knee Fall Out

MORE FROM HealthPrep