Sciatica pain can be managed with simple home exercises that relieve pressure on the sciatic nerve and improve flexibility. Here are some effective exercises you can try: 1. Knee-to-Chest Stretch Purpose: Reduces pressure on the sciatic nerve.

Steps: Lie on your back with your legs extended. Bend one knee and pull it toward your chest, keeping the other leg straight. Hold for 20–30 seconds, then switch legs. Repeat 3–5 times per leg.

2. Piriformis Stretch (Seated or Lying Down) Purpose: Relieves tension in the piriformis muscle, which can compress the sciatic nerve. Steps (Lying Down):

Lie on your back with both knees bent. Cross the affected leg over the other knee, forming a figure-4 shape. Hold the back of your thigh and gently pull toward your chest. Hold for 20–30 seconds, then switch legs. Repeat 3–5 times per leg.

Purpose: Enhances spinal flexibility and relieves nerve pressure. Steps: Sit on the floor with legs extended. Cross one leg over the other, placing the foot flat on the ground. Place the opposite elbow outside the bent knee and twist your torso. Hold for 20 seconds, then switch sides. Repeat 3 times per side.

Sit with one leg extended and the other foot resting against your thigh. Lean forward gently while keeping your back straight. Hold for 20–30 seconds, then switch legs.

Repeat 3 times per leg. Tips for Best Results: Perform these stretches daily for better relief. Move slowly and avoid jerky motions.

Stop immediately if you feel sharp pain. Apply heat or ice to reduce inflammation before/after exercising.