Cross your affected leg over your healthy leg (as if you were forming a “4”).
Hold the toes of your foot and slowly lower your knee towards the floor.
Hold this position for 15 seconds without forcing or jumping.
I repeated the movement 3 to 4 times.
Additional tips
Do these exercises in comfortable clothing and in a quiet place.
Pay attention to even, relaxed breathing during training.
Do not exercise if you experience sharp pain, strong tingling, or weakness.
The key is consistency: Practice these stretches at least three times a week to see improvement.
Summary
Sciatica can be very debilitating, but with correct, gentle, and gradual movements, you can alleviate many of the symptoms. These three exercises are a good starting point; always proceed with caution and pay attention to your body’s signals.
