Important Exercises for Treating Sciatica

1. Hamstring Stretch
Sit on the floor with your legs extended in front of you.
Slowly bend forward towards your feet while trying to touch your toes, keeping your back straight.
Stay in this position for 20-30 seconds and then rest.
Repeat the exercise 3 times.

2. Child’s Pose
Start by sitting on your knees with your hands extended in front of you on the floor.
Bend your body forward until your forehead reaches the floor while keeping your arms extended forward.
Stay in this position for 30 seconds.
Repeat the exercise 3 times.

3. Piriformis Stretch
Lie on your back and place one leg over the other so that the right ankle is over the left knee.
Slowly pull the left knee towards your chest.
Stay in this position for 20-30 seconds, then switch legs.
Repeat 3 times for each leg.

4. Bridge Exercise
Lie on your back with your knees bent and your feet flat on the floor.
Raise your hips up so that your body is in a straight line from your shoulders to your knees.
Hold for 5-10 seconds and then slowly lower yourself down.
Repeat 10-15 times.