Sit on the floor or on a mat.
Cross the affected leg over the healthy leg.
Hold your knee with both hands and gently pull it toward your chest, while turning your torso to the opposite side.
Hold this position for 15 seconds, breathing deeply.
Slowly return to the starting position.
I repeated this exercise 3 to 4 times, as long as it doesn’t cause discomfort.
🛌 Exercise 2: Hamstring stretch lying down
Ideal for releasing tension in the back of the thigh, which is usually shortened and tight in people with sciatica.
How to do it:
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:
