Sciatica is one of the most common causes of lower back and leg pain. It occurs when the sciatic nerve—the longest nerve in the human body—is irritated or compressed. This can cause discomfort that radiates from the lower back all the way down to the foot.

If you suffer from this type of pain and have been recommended to do exercises but aren’t sure where to begin, here are three simple and safe movements that can help reduce your discomfort.

Important: These exercises should always be done gently and should never cause pain. If your discomfort increases, stop and consult a medical professional.

Exercise 1: Seated Twist with Glute Stretch

This stretch helps release tension in the gluteal muscles and lower back—two areas that often contribute to sciatic nerve irritation.

How to do it:

1. Sit on the floor or a mat with your legs extended.
2. Cross the affected leg over the healthy one.
3. Place both hands around the knee of the crossed leg and gently pull it toward your chest.
4. While doing this, twist your torso slightly toward the opposite side.
5. Hold the stretch for 15 seconds, breathing deeply.
6. Return slowly to the starting position.
7. Repeat 3 to 4 times, as long as it doesn’t increase pain.

Exercise 2: Lying Hamstring Stretch

Tight hamstrings can worsen sciatica symptoms. This stretch targets the back of the thigh to help relieve tension.

How to do it:

1. Lie flat on your back on a comfortable surface.
2. Lift the affected leg toward your chest.
3. Hold the leg gently behind the thigh.
4. Slowly straighten the knee as far as you can without forcing the movement.
5. Bend the leg again, then repeat the motion.
6. Do 10 repetitions, and complete 3 sets, resting between each one.

Exercise 3: Seated Piriformis Stretch

The piriformis muscle lies near the sciatic nerve, and when tight, it can cause or worsen symptoms. This stretch is designed to ease that pressure.

How to do it:

1. Sit on a firm chair or flat surface.
2. Cross your affected leg over the other, creating a figure “4” shape.
3. Hold the foot of the crossed leg.
4. Gently press the knee downward toward the floor—don’t bounce or force it.
5. Hold for 15 seconds, breathing calmly.
6. Repeat the stretch 3 to 4 times.

Additional Tips:

• Wear comfortable clothing and choose a quiet space for your exercises.
• Breathe steadily and stay relaxed throughout each movement.
• Avoid doing these exercises if you experience sharp pain, severe tingling, or muscle weakness.
• Be consistent: aim to practice these exercises at least three times a week for best results.

In Summary

Sciatica can be limiting, but it doesn’t have to control your life. With careful, consistent stretching, you can ease much of the discomfort. These three simple exercises are a great place to start—but always listen to your body and proceed with care.