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Lie on your back on a comfortable surface.
Bring the affected leg toward your abdomen.
Hold it below your thigh, and slowly stretch your knee as far as you can without straining.
Flex again and repeat the movement.
Do 10 repetitions, and perform 3 sets with rest between each one.
🪑 Exercise 3: Seated piriformis stretch
The piriformis muscle can press on the sciatic nerve if it is tight. This stretch seeks to relieve that pressure.
How to do it:
Sit on a firm chair or a comfortable surface.
Cross the affected leg over the healthy leg (as if you were forming a “4”).
Hold the ball of your foot and slowly lower your knee toward the floor.
Hold this position for 15 seconds, without forcing or bouncing.
I repeated the movement 3 to 4 times.
WE RECOMMEND WATCHING THIS VIDEO FOR A BETTER UNDERSTANDING:
✅ Additional Tips
Do these exercises in comfortable clothes and in a quiet place.
Maintain steady, relaxed breathing during movements.
Don’t do the exercises if you feel stabbing pain, severe tingling, or weakness.
Consistency is key: practice these stretches at least 3 times a week to notice improvements.
In short
Sciatica can be very limiting, but with adequate, gentle and progressive movements, you can relieve much of the discomfort. These three exercises are a great way to start, always with caution and paying attention to your body’s signals.
