Sciatica is a common cause of lower back and leg pain, triggered when the sciatic nerve—the longest nerve in the body—is irritated or compressed. This discomfort often radiates from the lower back down to the foot. If you’ve been advised to try exercises but aren’t sure where to begin, here are three simple, safe movements that may help ease your pain.

1. Seated Spinal Twist
This stretch helps release tension in the lower back and glutes, common sources of sciatic nerve compression.
How to do it:
Sit on the floor. Cross your affected leg over the other. Place your opposite arm on the outside of the bent knee and gently twist your torso. Hold for 15 seconds and breathe deeply. Return slowly.

2. Knee-to-Chest Stretch
This movement relaxes the lower back and stretches the hip area.
How to do it:
Lie on your back and bend both knees. Pull one knee toward your chest, holding it with both hands. Hold for 20 seconds, then switch sides. Repeat two to three times.

3. Cat-Cow Stretch
This yoga-inspired stretch improves spine flexibility and reduces pressure on the sciatic nerve.
How to do it:
Get on hands and knees. Inhale, arch your back (cow pose). Exhale, round your back (cat pose). Move slowly and repeat for 30 seconds.

Always consult your doctor before starting new exercises, especially with sciatica. Done regularly and gently, these movements may bring noticeable relief.