Sciatica is one of the most common causes of lower back and leg pain. It occurs when the sciatic nerve—the longest nerve in the human body—is irritated or compressed. This can cause discomfort that radiates from the lower back all the way down to the foot.

If you suffer from this type of pain and have been recommended to do exercises but aren’t sure where to begin, here are three simple and safe movements that can help reduce your discomfort.

Important: These exercises should always be done gently and should never cause pain. If your discomfort increases, stop and consult a medical professional.

Exercise 1: Seated Twist with Glute Stretch

This stretch helps release tension in the gluteal muscles and lower back—two areas that often contribute to sciatic nerve irritation.

How to do it:

1. Sit on the floor or a mat with your legs extended.
2. Cross the affected leg over the healthy one.
3. Place both hands around the knee of the crossed leg and gently pull it toward your chest.
4. While doing this, twist your torso slightly toward the opposite side.
5. Hold the stretch for 15 seconds, breathing deeply.
6. Return slowly to the starting position.
7. Repeat 3 to 4 times, as long as it doesn’t increase pain.

Exercise 2: Lying Hamstring Stretch