Sciatica Pain Relief in 2 Minutes (3 SAFE Moves)

Got sciatica pain? Try this quick 3 exercise routine you can do at home – no equipment needed. In under 2 minutes, you’ll decompress the lumbar spine, release tension from the piriformis muscle, and mobilize the sciatic nerve safely.

Exercise 1: Knee Hugs (8 reps – 2 sec) – decompress the spine and ease pressure on the sciatic nerve.
Exercise 2: Active Piriformis Stretch (8 reps – 2 sec) – relieve tension from the piriformis muscle.
Exercise 3: Sciatic Nerve Flossing (8 reps) – restore mobility and reduce irritation.

✅ Repeat daily or whenever pain flares up.

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If you’ve got sciatica pain, get relief in two minutes or less with these three simple and safe exercises you can do at home that don’t require any equipment. The first exercise is knee hugs. Lie flat on your back with your knees bent and feet flat on the floor. Then bring your knees up towards your chest and pull them in gently with your hands. Hold for two seconds and release. Repeat this for eight reps. This is really beneficial for decompressing the lumbar spine to release that trapped sciatic nerve. The second exercise is the active purformis stretch. On the painful side, cross the ankle across your other thigh. Then pull the ankle in with your leg. Hold for two seconds and release. Repeat this for eight reps. This will help to relieve pressure that might be on the sciatic nerve from the purformis muscle. Third exercise is sciatic nerve flossing. For this, you’ll need to sit on an elevated surface like a table. Sit down and go in slumpy posture. Lift your head up looking to the ceiling as you straighten your leg and pull your toes up towards your knees. Go slowly and don’t pull too hard at the end. Range of motion at the top. Repeat this for eight reps. And when you’re done this short little routine, you should feel some relief from sciatica