Gentle Sciatica Exercises for Beginners to Start Today

17. Supine Spinal Twist: Releasing Lower Back Tension

The supine spinal twist is a relaxing stretch that helps alleviate lower back tightness while gently mobilizing the spine. It also stretches the hips and glutes, which can contribute to sciatic nerve discomfort. To perform this stretch, lie flat on your back with both legs extended. Bend your right knee and slowly bring it across your body to the left, letting it rest on the floor or a cushion. Keep your right shoulder anchored to the ground as you extend your right arm out to the side and turn your head toward your right fingertips. Hold this position for 20-30 seconds, breathing deeply to encourage relaxation. Repeat on the other side. This movement relieves lower back tension and promotes spinal flexibility, helping to reduce pressure on the sciatic nerve.

18. Seated Figure Four Stretch: Hip and Glute Relief

The seated figure four stretch is a great option for targeting the piriformis muscle and opening up the hips, making it especially useful for those who experience sciatic pain due to tight hip muscles. Begin by sitting upright in a sturdy chair with both feet flat on the floor. Cross your right ankle over your left knee, creating a figure-four shape with your legs. Keep your right foot flexed to protect the knee. Slowly lean forward while keeping your back straight, stopping when you feel a deep stretch in your right hip and glute. Hold this position for 20-30 seconds, then switch sides. This stretch helps release tension in the piriformis muscle, which, when tight, can press against the sciatic nerve and cause discomfort.