Sciatica Pain Exercise

1. Apply Heat & Cold Therapy

Cold pack: reduces inflammation (10–15 minutes).

Heat pack: relaxes tight muscles (15–20 minutes). Use alternate cold–heat for best relief.

2. Gentle Stretching

Do light stretches like hamstring stretch, piriformis stretch, and knee-to-chest.

Helps reduce nerve compression and improves flexibility.

3. Maintain Proper Posture

Avoid sitting for long hours; take breaks every 30–40 minutes.

Use a chair with lumbar support to keep your spine neutral.

4. Light Movement & Walking

Slow walking increases blood flow and reduces nerve pressure.

Avoid prolonged lying down; it may worsen stiffness.

5. Anti-Inflammatory Care

Use over-the-counter anti-inflammatory options (if suitable for you).

Eat anti-inflammatory foods like turmeric, ginger, omega-3 rich foods.