Gentle Sciatica Exercises for Beginners to Start Today

9. Reclining Figure Four Stretch: Deep Hip Stretch

The Reclining Figure Four Stretch targets the deep hip muscles, including the piriformis, which can often contribute to sciatica. Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite thigh, forming a figure-four shape. Gently pull the uncrossed leg towards your chest, threading your hands through to hold behind the knee. Feel the stretch in the hip and buttock of the crossed leg. Hold for 20-30 seconds before switching sides. This exercise alleviates tightness in the hips and can reduce compression on the sciatic nerve.

10. Spinal Twist: Easing Lower Back Tension

The Spinal Twist is a gentle exercise that promotes flexibility in the lower back and helps to relieve sciatica discomfort. Begin by lying on your back with your legs extended. Bend one knee and cross it over your body, allowing it to rest on the opposite side. Keep your shoulders flat on the floor and extend your arms out to the sides for support. Hold this position for 20-30 seconds, feeling a stretch through your lower back and hip. Switch sides and repeat. The Spinal Twist helps to release tension in the spine and improve mobility.