If you’re dealing with sciatic nerve discomfort, incorporating gentle nerve gliding exercises can help relieve tension and improve mobility. One simple and effective move is the Seated Sciatic Nerve Glide. You can do it anywhere you can find a chair, and it only takes a minute or two.
Here’s how to do it:
Step-by-Step: Seated Sciatic Nerve Glide
- Sit on the edge of a sturdy bench or chair, allowing your feet to dangle freely off the ground.
- Extend one leg straight out in front of you, keeping your toes pointed or in a neutral position.
- Lower the leg slowly while bending the knee and pull your toes up toward your shin (this is called dorsiflexion).
- Repeat this motion in a smooth, controlled manner, alternating between the extended and flexed positions.
Tips:
- Move slowly and stay within a comfortable range of motion.
- Perform 10–15 reps on each leg.
- Stop if you feel sharp pain or increased symptoms.
This gentle glide helps mobilize the sciatic nerve and surrounding tissues without putting too much strain on your lower back. Perfect for people with sedentary jobs, chronic sciatica, or anyone needing a quick, effective stretch during the day.