19/01/2026
3 Effective Exercises for Sciatica | The 3 Minute Rehab Series
Sciatica pain can limit your daily activities, but the right exercises can help reduce nerve irritation, improve mobility, and relieve pain.
In this 3 Minute Rehab Series, I’m sharing 3 effective physiotherapy exercises for sciatica that you can safely perform at home.
✅ Exercises Included:
1️⃣ Sciatic Nerve Flossing
• 15 repetitions × 3 sets
• Perform 2 times daily
2️⃣ Lumbar Extension Exercise
• 12–15 repetitions × 3 sets
• Perform 3–4 times daily
3️⃣ Bird Dog Exercise
• 8–10 repetitions × 2 sets
⚠️ Perform all exercises within a pain-free range. If symptoms worsen, stop and consult a qualified physiotherapist.
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