## 3 Effective Exercises to Relieve Sciatica Pain
Sciatica occurs when the sciatic nerve—which runs from your lower back through your hips and down each leg—becomes compressed or irritated. While gentle movement can help relieve this pressure, **always consult a doctor or physical therapist** before starting a new routine, especially if your pain is sharp, worsens, or causes numbness/weakness.
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### 1. Seated Figure-Four Stretch
*Target: Piriformis muscle, which often presses against the sciatic nerve.*
* **How to do it:**
1. Sit upright on a sturdy chair with both feet flat on the floor.
2. Cross your right ankle over your left knee, creating a “four” shape with your legs.
3. Keep your back straight and gently hinge forward at your hips until you feel a gentle stretch in your right buttock and hip.
4. Hold this position for **30 seconds** while breathing deeply.
5. Return to the starting position and switch sides. Repeat 2–3 times per side.
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### 2. Knee-to-Opposite-Shoulder Stretch
*Target: Glutes and piriformis to release tension in the lower back and hip area.*
* **How to do it:**
1. Lie flat on your back on a comfortable mat with your legs extended.
2. Bend your right knee and interlock your fingers around it.
3. Gently pull your right knee across your body toward your **left shoulder** until you feel a comfortable stretch in the back of your hip.
4. Hold for **15 to 30 seconds**, keeping your shoulders flat on the floor.
5. Lower your leg back down and repeat with the left leg. Complete 2–3 repetitions on each side.
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### 3. Prone Press-Up (Gentle Cobra)
*Target: Lumbar spine extension, helpful if your sciatica is aggravated by a disc bulge or herniation.*
* **How to do it:**
1. Lie face down on your stomach with your legs straight and your hands placed flat on the floor directly under your shoulders (as if you are about to do a push-up).
2. Keeping your hips and pelvis firmly pressed against the floor, gently push up with your arms to lift your chest and upper back off the ground.
3. Only raise yourself as far as is comfortable—do not push into sharp pain.
4. Hold the position for **5 to 10 seconds**, then slowly lower yourself back down.
5. Repeat for **5 to 10 repetitions**.
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> **Important Safety Note:** If any of these exercises cause a sharp, shooting pain down your leg, stop immediately. Mild discomfort or a pulling sensation is normal, but sharp pain is a warning sign to back off.
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