3 exercises to relieve sciatica pain in the leg: practical and effective

Sciatica is a frequent source of back and leg pain, caused when the sciatic nerve — the body’s longest nerve — becomes irritated or compressed. Stretching from the lower spine through the hips and legs, this nerve explains why pain often radiates from the back down to the foot. Symptoms may range from dull aches to sharp jolts, sometimes with tingling, numbness, or weakness.

Gentle, consistent movement can help ease discomfort and restore mobility. If you’re unsure where to begin, these three beginner-friendly stretches may provide relief while supporting recovery.

Seated Spinal Twist
This pose loosens the lower back and glutes, reducing nerve pressure. Sit with legs extended, then cross one leg over the other. Place your opposite arm on the outside of the bent knee, support yourself with the other hand, and gently twist your torso toward the raised knee. Hold for 15 seconds, breathe deeply, and release.

Knee-to-Chest Stretch
This movement relaxes the lower back and hips while improving alignment. Lying on your back, bend both knees, then pull one knee toward your chest using your hands. Keep the other leg bent or extended. Hold for 20 seconds, then switch sides. Repeat two or three times.

Cat-Cow Stretch
This yoga-based exercise increases flexibility and eases stiffness. On all fours, inhale as you arch your back and lift your head (“cow”), then exhale as you round your spine and tuck your chin (“cat”). Continue slowly for 30 seconds.

Always check with a doctor or physical therapist before beginning exercises, especially if you have sciatica or spinal issues. Done consistently, these gentle stretches can reduce pain, improve mobility, and support long-term wellness.