Ease Sciatic Nerve Pain with These Daily Mobility Moves

Mobile Physiotherapy Clinic

Relieve sciatica pain and improve flexibility with this gentle Sciatica Mobility Routine from Mobile Physio.  These simple exercises target the lower back, hips, and sciatic nerve to help reduce tension and discomfort.  In this video, you’ll learn:  Pelvic Tilts Knee-to-Chest Stretch Figure 4 Piriformis Stretch Cat–Cow Stretch Child’s Pose Standing Hamstring Hinge …and more gentle mobility exercises you can do at home.  💡 Tips:  Move slowly and breathe deeply. Stop if you feel sharp pain. Practice daily for the best results. Stay mobile, stay pain-free with Mobile Physio!  #SciaticaRelief #MobilityExercises #SciaticaStretch #BackPainRelief #MobilePhysio #GentleExercises #HomeWorkout

Transcript

00:00Hi everyone, welcome back to Mobile Physio, your space for simple, effective exercises you can do

00:05anywhere. If you're dealing with sciatica, that sharp or tingling pain running from your lower

00:10back down your leg, today's gentle sciatica mobility routine will help you reduce tension,

00:15improve flexibility, and support your recovery. Knee to chest stretch, lie on your back with

00:20knees bent and feet flat. Gently pull one knee toward your chest using both hands. Keep the

00:26opposite leg relaxed on the floor. Hold 20-30 seconds, breathing deeply, then switch sides.

00:32Figure a 4 piriformis stretch, lie on your back with knees bent and feet flat. Cross your right

00:37ankle over your left thigh to form a 4. Gently pull the left thigh toward your chest until you feel a

00:43glute stretch. Hold 20-30 seconds, breathing steadily, then switch sides. Cat-cow stretch.

00:49Start on all fours with hands under shoulders and knees under hips. Inhale, arch your back,

00:54lifting your chest and tailbone toward the ceiling. Exhale, round your spine, tucking your chin and

01:00pelvis. Repeat slowly for 8-10 cycles, moving with your breath. Child's pose, kneel on the mat,

01:07big toes touching, knees slightly apart. Sit your hips back toward your heels as you stretch arms

01:12forward. Rest your forehead on the floor and breathe deeply. Hold 20-30 seconds, relaxing your back and

01:17hips. Supine hamstring stretch, lie on your back and loop a strap or towel around one foot.

01:24Gently straighten that leg toward the ceiling. Hold 20-30 seconds per side to lengthen the

01:29hamstrings. Glute bridge, lie on your back, knees bent, feet flat. Lift hips toward the ceiling,

01:36squeezing glutes. Hold 3-5 seconds, lower slowly. Repeat 10-12 reps, hip flexor stretch. Step 1 foot

01:44forward into a lunge, keeping back leg extended. Tuck pelvis slightly and lean forward to stretch the

01:50front hip. Hold 20-30 seconds each side. Gentle spinal twist, lie on your back, arms out in AT.

01:57Bring knees to chest and slowly lower them to one side. Keep shoulders grounded and breathe.

02:02Hold 20 seconds each side. Great job. Perform this routine once or twice a day to gently mobilize the

02:09lower back and hips. Remember, stop if you feel sharp pain and consult a healthcare professional if

02:14symptoms persist. If you found this helpful, give the video a thumbs up, subscribe to Mobile Physio,

02:20and share it with someone who might need sciatic relief. Stay mobile, stay pain-free.

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