3 exercises to relieve sciatica pain in the leg: practical and effective
Sciatica is a frequent source of pain in the lower back and legs, resulting from irritation or compression of the sciatic nerve. This large nerve extends from the lower spine down through the hips and into each leg, often causing pain that radiates along its entire path.
Discomfort can range from a dull ache to sharp, burning pain or even intense electric-like jolts. Some individuals may also experience numbness, tingling sensations, or muscle weakness in the affected leg.
Gentle exercises are often recommended to help ease symptoms and increase mobility. For those unsure where to begin, here are three simple and safe stretches that may provide relief.
The seated spinal twist targets the lower back and glutes. Sit with legs extended, cross one foot over the opposite knee, and gently twist your torso toward the bent knee. Hold for 15 seconds.
The knee-to-chest stretch focuses on the lower back and hips. Lie on your back, draw one knee toward your chest, and hold it with both hands for 20 seconds. Repeat on both sides.
The cat-cow stretch improves spinal flexibility. On all fours, alternate between arching your back upward (cat) and dipping it downward (cow), moving with your breath for 30 seconds.
It’s important to consult a doctor or physical therapist before trying new exercises, particularly with sciatica. Performed regularly and carefully, these stretches can reduce pain, improve movement, and support recovery over time.
