2. Gentle Stretching and Yoga
Simple stretches can relieve pressure on the sciatic nerve.
Knee-to-chest stretch
Seated spinal twist
Pigeon pose (modified if needed)
👉 Always move slowly and avoid forcing your body into painful positions.
3. Stay active
Although rest is important in the early stages, too much bed rest can worsen sciatica. Gentle activities like walking, swimming, or light yoga help improve circulation and strengthen back and core muscles.
4. Massage Therapy
Massage can reduce muscle tension, improve blood flow, and relieve pressure on the nerve. Focus on the lower back, hips, and hamstrings, where tension often builds.
5. Herbal and Natural Anti-Inflammatories
Turmeric (curcumin has anti-inflammatory properties).
