5. Seated Spinal Stretch

Sciatica is caused by pressure on the sciatic nerve, which usually starts in the spine.  So, a good way to relieve sciatica pain is to increase flexibility and range of motion in your spine.  One way to do that? A seated spinal stretch.  Start by sitting on the ground with both legs extended.  If you have a bony butt, put a small folded blanket under your sit bones for a bit of cushion.  Next, bend your right knee so that your foot is on the ground and your knee is at a 90 (ish) degree angle.  On an exhale, slowly start rotating your chest towards your right knee, and then beyond.  Don’t over-extend your neck, and instead keep your chin in line with your sternum. Rotate as far as you can and hold the stretch for 15 to 30 seconds.  Repeat the exercise on the left side.