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.
