Desk movement guide
Sciatica Stretches: Gentle Nerve Mobility
Ease sciatic nerve irritation with gentle mobility and hip stretches.
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These moves encourage blood flow and calm the nerve without aggressive stretching.
Common symptoms
- Leg ache/burning
- Tingling down the leg
- Worse with prolonged sitting
Likely causes
- Disc irritation
- Prolonged sitting postures
- Tight hips/hamstrings
Exercises
Slump Nerve Glide
2 sets of 10 per side
Steps
- Sit tall, extend one knee slightly.
- Bring toes up while lifting your chin.
- Relax back to start.
Why this helps: Gentle nerve excursion without hard stretching.
Figure 4 Hip Stretch (Pain-Free)
2 holds per side
Steps
- On back, cross ankle over opposite knee.
- Pull thigh toward chest lightly.
- Hold 20–30s, stay under pain 3/10.
Why this helps: Opens the hip to reduce pressure on the nerve pathway.
Pelvic Tilt
2–3 sets of 10
Steps
- On back, knees bent.
- Gently flatten low back into floor using abs.
- Hold 3–5s, relax.
Why this helps: Activates trunk control to support the spine.
Safety first
- Avoid forcing stretches; stop if leg pain worsens or numbness increases.
- Keep all movements within a mild comfort range.
FAQs
Can I walk?
Short, frequent walks usually help sciatica; avoid long sitting bouts.
When to see a doctor?
If you have bowel/bladder changes, severe weakness, or progressive numbness.
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