Gentle Sciatica Exercises for Beginners to Start Today

11. Bridge Pose: Strengthening Glutes and Core

Bridge Pose is a strengthening exercise that targets the glutes and core, providing support for the lower back and relieving sciatica pain. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. Hold the position for 5-10 seconds, then lower your hips back down slowly. Repeat 10-15 times. This exercise strengthens the muscles that stabilize the spine, reducing pressure on the sciatic nerve.

12. Hip Flexor Stretch: Releasing Tension

Tight hip flexors can contribute to lower back pain and aggravate sciatica. The Hip Flexor Stretch helps to alleviate tension in this area. Start in a kneeling position with one foot forward, creating a 90-degree angle with your knee. Shift your weight forward slightly until you feel a stretch in the front of your hip. Keep your torso upright and avoid over-arching your lower back. Hold the stretch for 20-30 seconds, then switch sides. This stretch improves flexibility and reduces tightness in the hips and lower back.