Sciatica is one of the most common causes of pain in the lower back and legs.
It occurs when the sciatic nerve – the longest in the human body – becomes irritated or compressed, generating discomfort that can radiate from the lower back to the foot.
If you suffer from this pain and have been recommended exercises but don’t know where to start, here are 3 simple and safe movements that can help you reduce discomfort.
Important: These exercises should be done carefully and should never cause pain. If the discomfort increases, it is advisable to consult a professional.
Exercise 1: Twisting with glute stretch
This exercise helps relieve tension in the muscles of the lower back and gluteal area, which often compress the sciatic nerve.
How to do it:
Sit on the floor or on a mat.
Cross the affected leg over the healthy leg.
Hold your knee with both hands and gently pull it toward your chest, while turning your torso to the opposite side.
Hold this position for 15 seconds, breathing deeply.
Slowly return to the starting position.
I repeated this exercise 3 to 4 times, as long as it doesn’t cause discomfort.
Exercise 2: Hamstring stretch lying down
Ideal for releasing tension in the back of the thigh, which is usually shortened and tight in people with sciatica.
How to do it:
Lie on your back on a comfortable surface.
Bring the affected leg toward your abdomen.
Hold it below your thigh, and slowly stretch your knee as far as you can without straining.
Flex again and repeat the movement.
Do 10 repetitions, and perform 3 sets with rest between each one.
Exercise 3: Seated piriformis stretch
The piriformis muscle can press on the sciatic nerve if it is tight. This stretch seeks to relieve that pressure.
How to do it:
Sit on a firm chair or a comfortable surface.
Cross the affected leg over the healthy leg (as if you were forming a “4”).
Hold the ball of your foot and slowly lower your knee toward the floor.
Hold this position for 15 seconds, without forcing or bouncing.
I repeated the movement 3 to 4 times.
Additional Tips
Do these exercises in comfortable clothes and in a quiet place.
Maintain steady, relaxed breathing during movements.
Don’t do the exercises if you feel stabbing pain, severe tingling, or weakness.
Consistency is key: practice these stretches at least 3 times a week to notice improvements.
In short
Sciatica can be very limiting, but with adequate, gentle and progressive movements, you can relieve much of the discomfort. These three exercises are a great way to start, always with caution and paying attention to your body’s signals.
