1. Seated Spinal Twist

This stretch is excellent for releasing tightness in the lower back and gluteal muscles—areas that often put pressure on the sciatic nerve.

How to do it:

Sit on the floor with your legs extended straight in front of you.

Bend your affected leg (the one with pain) and cross it over the other leg so that your foot is flat on the floor next to your opposite knee.

Take your opposite arm (for example, your left arm if your right leg is crossed) and place it on the outside of your bent knee.

Gently twist your torso toward the bent knee, turning your shoulders and looking over your shoulder if comfortable.

Hold the stretch for about 15 seconds, breathing deeply and slowly.

Release the twist carefully and repeat on the other side if needed.

This move helps gently stretch the spine and hip area, promoting more space around the sciatic nerve.

2. Knee-to-Chest Stretch
This calming stretch helps to relax the lower back and gently stretch the hips, reducing nerve tension.

How to do it:

Lie on your back on a yoga mat or a comfortable surface.

Bend both knees with your feet flat on the floor.

Slowly bring one knee toward your chest, wrapping both hands around your shin or behind your thigh for support.

Hold this position for 20 seconds, breathing deeply and feeling the stretch in your lower back and buttock.

Gently lower your leg and repeat with the other leg.

Repeat two to three times on each side, moving slowly and carefully.

This exercise helps release built-up tension in the lower back, creating relief and improving flexibility.

3. Cat-Cow Stretch
A classic yoga movement, this stretch helps improve spinal flexibility and mobility, which can alleviate tension that contributes to sciatica symptoms.

How to do it:

Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips.

As you inhale, arch your back by dropping your belly toward the floor and lifting your head and tailbone (this is the cow pose).

As you exhale, round your spine toward the ceiling, tucking your chin to your chest and drawing your belly button toward your spine (this is the cat pose).

Continue to alternate slowly between these two movements for about 30 seconds to one minute, moving with your breath and avoiding any jerky motions.

This stretch not only promotes flexibility but also helps gently massage the spine and surrounding muscles, encouraging better nerve function.

Important Reminder:
Before starting any new exercise routine—especially if you have sciatica or any back condition—always consult your healthcare provider. Moving too quickly or incorrectly can sometimes worsen symptoms.

When performed regularly and mindfully, these simple stretches can be a powerful tool in managing sciatica pain. Remember to move slowly, listen to your body, and focus on your breath. Over time, you may notice less pain, better mobility, and an overall sense of ease in your daily activities.