Sciatica Pain Relief: 2 Simple Exercises to Ease Sciatic Nerve Pain

Understanding Sciatica Pain

Sciatica pain can be frustrating, limiting, and sometimes debilitating. That sharp, nervy sensation running down the leg often comes hand in hand with lower back pain, making everyday movement difficult. If you’ve been searching for relief, you might have noticed conflicting advice—should you stretch more? Should you avoid movement altogether?

The good news? Small, intentional movements can make a big difference. Instead of forcing deep stretches, focusing on gentle activation and stability can help reduce pain and prevent flare-ups.

Why Movement Helps Sciatica Pain

Sciatica pain is often linked to compression or irritation of the sciatic nerve, which runs from the lower back down to the feet. While traditional stretching can sometimes aggravate symptoms, targeted movements that promote strength and mobility in the hips, glutes, and lower back provide better long-term relief.

A key factor? Strong glutes and posterior chain muscles. When these areas are weak or underused, more strain is placed on the lower back and sciatic nerve. By engaging these muscles in a controlled way, we create a more supportive foundation for movement—one that reduces irritation and promotes long-term comfort.

2 Simple Exercises for Sciatica Relief

These movements focus on stability, strength, and mobility—helping to ease pain while supporting better movement patterns.

Follow along with Brea, founder of Heart + Bones Yoga, to master these postures and add them to your sciatica relief toolbox.

Download the Free Sciatica Relief Guide!

Want an easy way to remember these exercises? Download our free PDF guide with step-by-step instructions for each movement. Keep it handy and revisit these exercises whenever you need relief!

1. Standing Hip Hinge Activation

This standing movement helps to gently mobilize the sciatic nerve, release tension in the lower back, and bring awareness to how you’re holding your hips and pelvis. It’s a simple, effective way to find relief—especially if you’ve been sitting for long periods.

Stand with one foot forward, knees slightly bent.
Keep your pelvis aligned—avoid letting one hip drop out.
Shift your weight slightly onto one leg, then hinge your hips back—imagine you're closing a door with your backside.
Press your standing foot into the floor, feeling the muscles engage.
Slowly return to standing, keeping the movement controlled. Repeat 5–6 times per side.

Why it works: This movement strengthens the glutes and hamstrings, reducing strain on the lower back and sciatic nerve.

Tips & Modifications: Keep movements small—this isn’t about stretching, just gentle shifting.

Use support if needed, placing a hand on a wall or chair. Breathe deeply and stay relaxed in your upper body.

2. Lying Hamstring Activation with a Strap

This movement helps release tension in the hamstrings without overstretching, which is key for sciatica relief. The gentle activation improves mobility while keeping the lower back supported.

Lie on your back, knees bent, feet on the floor.
Lift one leg, bending the knee so your thigh is vertical.
Hold behind your hamstring with both hands (or use a strap) and gently press your leg into your hands while resisting with equal pressure.
Slowly extend your heel toward the ceiling, keeping the movement controlled.
Lower your foot back down and repeat 5–6 times per side.

Why it works: Activating the hamstrings helps glide the sciatic nerve through its pathway, reducing tightness without overstretching.

Practice and Learn with Brea

How Often to Do These Movements for the Best Results

When it comes to sciatic pain relief, consistency is key. Instead of doing these movements once and expecting instant results, focus on small, regular sessions to create lasting improvements.

Start with once a day – If you’re in pain, begin with a few minutes daily to gently wake up your nervous system and reduce tension.

Adjust based on how you feel – Some people benefit from repeating the movements twice a day (morning and evening), while others feel relief with just a few sessions per week.

Use these exercises proactively – Don’t wait until pain flares up! These movements can be done regularly to prevent sciatic irritation, especially if you sit for long periods.

Why Strong Glutes Matter for Sciatica Pain Relief

One of the most overlooked causes of sciatic pain is weak glutes. The glutes play a key role in stabilizing the pelvis and supporting the lower back—but when they’re weak, the lower back and hamstrings take on extra strain, which can irritate the sciatic nerve.

The movements in this guide aren’t just about flexibility—they’re about strength. By focusing on hip stability and glute activation, you create a stronger foundation for movement, reducing the likelihood of sciatic flare-ups.

Common Mistakes to Avoid When Trying to Relieve Sciatica

When we’re in pain, it’s natural to look for quick fixes, but some common approaches can actually make sciatica worse instead of better. Here’s what to avoid:

Overstretching – Deep hamstring or lower back stretches can aggravate the sciatic nerve rather than relieve it. Instead, focus on controlled movement and activation.

Avoiding Movement Entirely – While rest is helpful during severe flare-ups, complete inactivity can lead to stiffness and muscle weakness, making pain worse in the long run.

Ignoring Hip & Glute Strength – Many people focus only on stretching but neglect the importance of building strength in the glutes, hamstrings, and core, which are key for long-term relief.

By avoiding these mistakes and focusing on gentle activation and mobility, you’ll support your sciatic nerve in a way that actually helps.

FAQ: Your Sciatica Pain Questions Answered

Q: What is the fastest way to relieve sciatic nerve pain?

A: The best way to relieve sciatic pain quickly is through gentle movement that promotes stability and mobility, like hip hinges, hamstring activation, and pelvis resets. Avoid deep static stretching, as it can worsen symptoms.

Q: Can I do yoga for sciatica pain relief?

A: Yes! Yoga movements that focus on glute activation, hip mobility, and hamstring support can help reduce sciatic nerve pain. Avoid aggressive forward folds and deep twists.

Q: Should I stretch or strengthen for sciatica relief?

A: Both! However, strength and controlled movement play a bigger role in long-term relief than passive stretching. Strengthening the glutes, hamstrings, and core helps stabilize the lower back and pelvis, reducing pressure on the sciatic nerve.