Sciatica is a common cause of lower back and leg pain, often triggered when the sciatic nerve — the longest nerve in the body — becomes irritated or compressed. The pain can radiate from the lower spine all the way down to the foot, making daily movements difficult.
If you’ve been told that gentle exercise may help but aren’t sure where to start, don’t worry — relief doesn’t require an intense workout. Even a few minutes a day of the right movements can ease pressure on the nerve and restore flexibility.
Below are three simple, doctor-approved stretches that can be done at home with no equipment — designed to relieve tension and calm sciatic pain.
1. Seated Spinal Twist
Releases tension in the lower back and glutes — two areas that often compress the sciatic nerve.
How to do it:
Sit on the floor and cross your affected leg over the other. Place your opposite arm on the outside of your bent knee and gently twist your torso. Hold for 15 seconds, breathing deeply, then return slowly.
2. Knee-to-Chest Stretch
A gentle stretch that relaxes the lower back and hips.
How to do it:
Lie on your back with knees bent. Pull one knee toward your chest, holding it with both hands. Hold for 20 seconds, then switch sides. Repeat 2–3 times.
3. Cat-Cow Stretch
A yoga-inspired move that increases spine flexibility and eases pressure on the sciatic nerve.
How to do it:
Start on your hands and knees. Inhale and arch your back (cow pose). Exhale and round your back (cat pose). Move slowly for 30 seconds.
Always consult your doctor before starting new exercises, especially with nerve pain. Done regularly and gently, these stretches may help restore comfort and mobility — one small step at a time.
