Your Guide to Sciatica Relief: Exercises and Treatments

10. Pelvic Tilt and Bridge

The pelvic tilt and bridge ease sciatica issues while stretching the back, thigh, and glute muscles. From the back, with the knees bent and feet flat on the floor, engage the abs, placing the hands on the ground beside the seat. There will be a slight motion as the pelvis curves toward the belly button. While holding this position (tailbone tucked), press into the feet and lift the pelvis toward the ceiling. The back should be straight, and the hands should be used for balance only. Hold the elevated position for five to 10 seconds, then slowly lower to the ground. Complete 8 to 12 repetitions, keeping the abdominals engaged throughout. When releasing, roll down slowly from the upper vertebrae to the lower.