Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

13. Cobra Stretch: Alleviating Nerve Pressure

Cobra stretch. Photo Credit: Envato @Prostock-studio

The Cobra Stretch gently extends the spine, relieving pressure on the sciatic nerve and promoting spinal mobility. Lie face down on the floor with your hands placed under your shoulders. Press into your palms and lift your chest off the ground, keeping your elbows slightly bent. Avoid straining your lower back and stop if you feel any discomfort. Hold the position for 10-15 seconds, then lower back down. Repeat 5-10 times. This exercise helps to decompress the lower back and improve flexibility.

14. Side-Lying Leg Lift: Building Hip Stability

Side lying leg lift. Photo Credit: Envato @burmistrovaiuliia

Side-Lying Leg Lifts strengthen the hip abductor muscles, which support the pelvis and lower back. Lie on your side with your legs extended straight. Rest your head on your arm or a pillow for support. Lift your top leg slowly to about 45 degrees, then lower it back down. Perform 10-15 repetitions on each side. Focus on controlled movements to prevent strain. This exercise enhances hip stability and alignment, reducing stress on the sciatic nerve and promoting better posture.

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13. Cobra Stretch: Alleviating Nerve Pressure

14. Side-Lying Leg Lift: Building Hip Stability

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