Gentle Sciatica Exercises for Beginners to Start Today

55. Seated Hip Circle

This gentle, circular movement is a fantastic way to improve hip joint mobility without putting pressure on your lower back. Sit on the edge of a sturdy chair with your feet flat on the ground. Place your hands on your knees. Keeping your upper body straight, slowly begin to make small circles with your hips, rotating in one direction, then the other. Imagine you're drawing a circle on the chair seat with your tailbone. Perform 10 circles in each direction. This exercise lubricates the hip joint, releases tension in the surrounding muscles, and encourages better pelvic alignment, which is critical for reducing irritation of the sciatic nerve.

56. Quadruped Cat-Cow with a Pillow

A gentle twist on a classic, adding a pillow under your knees makes this exercise even more accessible and comfortable, especially for sensitive joints. Start on your hands and knees with a soft cushion or pillow under your knees. As you inhale, drop your belly toward the floor, lifting your head and tailbone. On the exhale, round your back toward the ceiling, tucking your chin and tailbone under. The added cushion provides a soft base, allowing you to focus completely on the gentle spinal mobilization without any discomfort. This fluid movement helps decompress the spine and improve the flexibility of the back muscles, which can reduce sciatic nerve impingement.