Your Guide to Sciatica Relief: Exercises and Treatments

12. Back Flexion

Back flexion or knees-to-chest pose stretches and relieves the pain of many lower back issues, including sciatica. Lie on the floor with knees bent and feet flat. Raise the knees toward the chest and hold onto them (or behind the knees on the thighs), pulling them gently towards the chest. Focus on keeping the small of the back flattened against the floor. Hold this position to the count of 10, then slowly lower the legs to the starting position. Repeat up to 10 times, and do this stretch several times a day.