Gentle Sciatica Exercises for Beginners to Start Today

51. Walking Lunges: Strengthening the Legs and Improving Posture

Walking lunges engage the glutes, hamstrings, and quads, all of which support your lower back and pelvis. Stand upright with your feet together. Take a step forward with your right foot and lower your body until both knees are at 90-degree angles. Push off your right foot to bring your left leg forward into the next lunge. Repeat the movement for 10-12 reps on each leg. This exercise improves lower body strength, stability, and posture, which can alleviate the pressure on the sciatic nerve and reduce discomfort.

52. Seated Ankle Rotation with Nerve Floss

While nerve glides (#37) are great on the floor, you can get a similar benefit while sitting. This subtle movement is perfect for a quick break at your desk or during travel. Sit tall in a chair with both feet flat on the floor. Extend one leg straight out in front of you. Now, slowly and mindfully point and flex your ankle a few times. Next, rotate your ankle clockwise and then counterclockwise, making slow circles with your toes. This gentle motion helps to "floss" the sciatic nerve, encouraging it to glide more freely through its path, which can help reduce irritation and pain down the leg. The key is to keep the movement slow and within a comfortable range of motion.