Simple technique to say goodbye to lower back and sciatic pain. See more 👇

**3 Gentle Stretches to Help Relieve Sciatica Pain**

Sciatica causes pain that travels from the **lower back down through the legs**, often triggered when the **sciatic nerve** is compressed or irritated. This pain can feel like a dull ache, sharp burning, or even jolting shocks. It may also come with **tingling, numbness, or muscle weakness**.

While sciatica can be frustrating, adding **gentle stretches** to your daily routine can help ease pressure on the nerve, reduce pain, and improve mobility. Here are three safe and simple movements to try at home:

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### 1️⃣ Seated Spinal Twist

**Relieves:** Tension in the lower back and glutes
**How to do it:**

* Sit with legs extended in front of you
* Cross your affected leg over the other, placing your foot flat on the floor
* Place your opposite arm on the outside of the bent knee
* Gently twist your upper body toward the bent leg
* Hold for 15 seconds, then switch sides

✅ *Tip: Keep your spine tall—don’t force the twist.*

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### 2️⃣ Knee-to-Chest Stretch

**Relieves:** Lower back and hip tightness
**How to do it:**

* Lie on your back, knees bent, feet flat
* Bring one knee to your chest, holding just below the knee
* Hold for 20 seconds, then switch legs
* Repeat 2–3 times on each side

✅ *Tip: Breathe slowly and deeply. Pull gently without bouncing.*

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### 3️⃣ Cat-Cow Stretch

**Relieves:** Stiffness in the spine and improves flexibility
**How to do it:**

* Start on hands and knees
* Inhale: Drop belly, lift head and tailbone (Cow)
* Exhale: Round your back, tuck chin and pelvis (Cat)
* Continue slowly for 30 seconds

✅ *Tip: Sync movements with your breath for maximum benefit.*

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### ⚠️ Important:

Before beginning any new stretch or exercise, check with your **doctor or physical therapist**, especially if you have ongoing back issues or severe symptoms.

Done consistently, these simple movements can ease sciatica pain, improve movement, and help you feel more in control of your body. **Be patient—progress takes time.** Even small improvements are worth celebrating.