What are the most effective exercises for sciatica nerve pain?

Sciatica pain—usually from a herniated disc or spinal compression—radiates down the leg and can make everyday movement a challenge.

Here are safe, effective exercises to relieve sciatica:

• Pelvic tilts: Strengthen your core to relieve pressure on your lumbar spine.
• Knee-to-chest stretches: Gently stretch lower back and hamstrings.
• Seated piriformis stretch: Loosens a muscle that often irritates the sciatic nerve.
• Cat-Cow stretch: Mobilizes the spine and improves flexibility.
• Child’s Pose: A gentle way to decompress the lower spine.

Always avoid aggressive twisting or forward-bending if you’re in pain.

At Medici, we create customized exercise programs with our physical therapy team—sometimes paired with injections or decompression therapy to reduce inflammation and accelerate healing.

📍 Available at our Kennesaw, Snellville, and Buckhead clinics.
📞 Call +1-844-328-4624 for a guided sciatica care plan.

‍