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, causing discomfort that can radiate from the lower back down to the foot. If you're dealing with this pain and have been advised to try exercises but don't know where to start, here are three simple and safe movements that can help reduce discomfort.
Exercise 1: Twist with gluteal stretch
This exercise helps relieve tension in the lower back and gluteal muscles, which often compress the sciatic nerve.
How to do it:
- Sit on the floor or on a rug.
- Cross the affected leg over the healthy leg.
- Hold your knee with both hands and gently pull it towards your chest, while rotating your torso to the opposite side.
- Hold this position for 15 seconds, while breathing deeply.
- Slowly return to the starting position.
- Repeat this exercise 3 to 4 times, as long as it does not cause discomfort.
Exercise 2: Lying hamstring stretch
Ideal for releasing tension in the back of the thigh, which is often shortened and tight in people with sciatica.
How to do it:
- Lie on your back on a comfortable surface.
- Bring the affected leg towards the abdomen.
- Hold it under your thigh and slowly stretch your knee as far as possible without forcing it.
- Bend over again and repeat the movement.
- Do 10 repetitions and do 3 sets with rest between each.
Exercise 3: Seated piriformis stretch
The piriformis muscle can press against the sciatic nerve if it is tense. This section aims to reduce this pressure.
How to do it:
- Sit on a firm chair or comfortable surface.
- Cross your affected leg over your healthy leg (as if you were forming a "4").
- Hold the tip of your foot and slowly lower your knee towards the ground.
- Hold this position for 15 seconds, without forcing or bouncing.
- I repeated the movement 3 to 4 times.
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