How to Exercise with Sciatica: Safe Exercises & Relief Tips

Sciatica can make even simple movements such as walking, bending, standing, or getting out of a chair uncomfortable.

When pain travels from the lower back or buttock into the thigh, calf, or foot, exercising may be the last thing you feel like doing.

However, completely avoiding movement for long periods is not usually the best approach. Learning to exercise with sciatica means finding movements that maintain mobility without repeatedly irritating the affected nerve.

Gentle activity, carefully selected stretches, core exercises, and gradual strengthening can often be incorporated into a recovery plan. The right exercise program is different for everyone because sciatica is a symptom rather than a single disease.

A herniated disc, spinal stenosis, age-related spinal changes, or other problems can irritate the nerve roots that eventually form the sciatic nerve.

❖ A sensible exercise approach should focus on:

• Keeping the body gently active.
• Avoiding movements that clearly worsen leg symptoms.
• Improving core and hip strength gradually.
• Increasing flexibility without aggressive stretching.
• Changing positions frequently throughout the day.
• Building exercise intensity slowly.
• Paying attention to numbness, weakness, and radiating pain.
• Seeking professional guidance when symptoms are severe or persistent.

The following guide explains how to exercise safely with sciatica, which activities may be useful, what to avoid during a flare-up, and how to gradually return to a normal workout routine.

What Is Sciatica?

Sciatica describes nerve-related symptoms that usually begin in the lower back or buttock and travel into the leg. Although many people refer to it as a condition, sciatica is better understood as a group of symptoms caused by irritation or compression involving nerve roots in the lower spine.

❖ Typical symptoms include:

• Sharp or shooting pain down one leg.
• Burning sensations in the buttock or leg.
• Tingling or “pins and needles.”
• Numbness in parts of the leg or foot.
• Leg or foot weakness.
• Pain that becomes worse after prolonged sitting.
• Symptoms triggered by certain bending or twisting movements.
• Discomfort that may increase when coughing or sneezing.

Sciatica most commonly affects one side, although symptoms can occasionally occur on both sides. The intensity also varies considerably. One person may experience a mild ache while another may find walking or standing difficult.

Because several different problems can produce sciatica-like symptoms, adjust exercise based on how your body responds rather than following an aggressive, one-size-fits-all routine.

Should You Exercise When You Have Sciatica?

In many uncomplicated cases, gentle exercise and continued movement can be appropriate. Extended bed rest may contribute to stiffness, muscle weakness, and reduced confidence in normal movement.

That does not mean you should ignore significant pain. The objective is to remain reasonably active while temporarily adjusting movements that aggravate the nerve.

❖ A useful starting approach is to:

• Continue comfortable daily activities whenever possible.
• Take short walks instead of remaining seated for hours.
• Perform gentle exercises within a comfortable range.
• Change positions regularly.
• Reduce heavy lifting during a painful flare-up.
• Avoid forcing movements through intense radiating pain.
• Gradually increase activity as symptoms settle.

Mild muscular stretching or effort during an exercise can be normal. A sudden increase in burning, electric, shooting, numb, or weak sensations down the leg deserves more attention.

When symptoms repeatedly travel farther down the leg during a particular exercise, discontinue that movement and consider discussing it with a physical therapist or healthcare professional.

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How to Exercise with Sciatica Safely

The safest approach begins with lower-intensity movement rather than immediately returning to your normal workout.

❖ Think about exercise in stages:

• Stage 1: Maintain comfortable movement during the painful period.
• Stage 2: Restore gentle mobility.
• Stage 3: Rebuild core and hip strength.
• Stage 4: Increase cardiovascular activity.
• Stage 5: Gradually return to regular resistance training or sports.

Progress is rarely perfectly linear. You may have good days followed by more uncomfortable days, particularly when activity levels change.

The goal is not to make every movement completely pain-free before exercising. Instead, choose movements that your symptoms tolerate and increase the difficulty gradually.

1. Start with Gentle Walking

Walking is one of the simplest ways to remain active when sciatica makes your normal exercise routine difficult. It doesn’t require special equipment, and you can easily adjust the duration based on how you feel. Start with a short, comfortable walk instead of trying your usual distance right away.

❖ For example:

• Begin with 5 to 10 minutes if longer walks are uncomfortable.
• Walk at an easy, natural pace.
• Keep your shoulders relaxed.
• Allow your arms to swing naturally.
• Avoid taking unusually long strides.
• Stop or shorten the walk if leg pain steadily increases.
• Add a few minutes as your tolerance improves.

Several short walks throughout the day may feel better than one long session. Walking can also prevent the prolonged sitting that often aggravates sciatica symptoms for some people.

2. Try a Gentle Pelvic Tilt

Pelvic tilts are a low-intensity way to practice abdominal control and gentle lumbar movement.

⬩➤ How to Do It

Lie on your back with your knees bent and feet resting on the floor. Keep your breathing relaxed.

❖ Then:

• Gently tighten your abdominal muscles.
• Slightly flatten the lower back toward the floor.
• Avoid pressing forcefully.
• Hold briefly.
• Relax back into a comfortable neutral position.
• Repeat slowly.

❖ Try approximately:

• 5 to 10 repetitions initially.
• One or two sets.
• Slow, controlled movement.

This should feel gentle, not like an intense abdominal workout. If lying flat is uncomfortable, stop and choose another movement.

3. Single Knee-to-Chest Stretch

The knee-to-chest movement can gently mobilize the lower back and hip area. However, people respond differently to spinal flexion, so continue only if it feels comfortable.

⬩➤ How to Perform It

Lie on your back with both knees bent.

❖ Next:

• Bring one knee toward your chest.
• Support the leg behind the thigh or around the shin.
• Keep the opposite leg comfortable.
• Hold the position gently.
• Return the foot to the floor.
• Switch sides.

Avoid pulling the knee aggressively toward your body.

❖ A reasonable starting point is:

• Hold for around 15 to 30 seconds.
• Repeat 2 or 3 times per side.
• Keep breathing throughout the stretch.

If this movement makes the pain shoot farther into your leg, stop.

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4. Figure-Four Glute Stretch

Muscles around the hips and buttocks may tighten when you change how you sit, stand, or walk because of sciatica. A gentle figure-four stretch can loosen this region.

⬩➤ How to Do the Stretch

Lie on your back with your knees bent.

❖ Then:

• Cross one ankle over the opposite thigh.
• Keep the ankle positioned above the knee.
• Stay in this position if you already feel a stretch.
• For additional stretch, gently bring the supporting leg toward you.
• Keep your neck and shoulders relaxed.
• Repeat on the opposite side.

❖ Remember:

• Do not force the hip downward.
• Avoid bouncing.
• Stop if the position increases nerve-like symptoms.
• Keep the stretch comfortable, not intense.

The intention is to loosen surrounding muscles, not directly “stretch the sciatic nerve.”

5. Gentle Sciatic Nerve Glide

Nerve-gliding exercises are different from traditional muscle stretches. The goal is to move the nerve through its normal pathway without holding it under strong tension. Because nerve symptoms vary, these movements are best performed gently.

⬩➤ Seated Nerve Glide

Sit upright in a chair.

❖ Then:

• Slowly straighten the affected leg slightly.
• At the same time, gently look upward if comfortable.
• Bend the knee again.
• Return your head to neutral.
• Move slowly between positions.
• Avoid holding the end position.

❖ Try:

• 5 to 10 gentle repetitions.
• A small range of motion initially.
• Smooth rather than forceful movements.

A nerve glide should not produce intense pulling, burning, or electrical pain. When in doubt, a physical therapist can demonstrate an appropriate nerve-mobility technique for your particular symptoms.

6. Glute Bridge

Once basic movement is reasonably comfortable, strengthening the gluteal muscles can help improve hip and pelvic control.

⬩➤ How to Perform a Bridge

❖ Lie on your back with:

• Knees bent.
• Feet approximately hip-width apart.
• Arms resting comfortably beside you.

❖ Then:

• Lightly tighten your abdominal muscles.
• Squeeze your glutes.
• Lift your hips gradually.
• Stop at a comfortable height.
• Hold briefly.
• Lower slowly.

❖ Start with:

• 5 to 8 repetitions.
• One set.
• A short pause at the top.

As your strength improves, gradually work toward additional repetitions. Avoid arching your lower back too much at the top. The movement should primarily come from your hips.

7. Bird Dog Exercise

The bird dog develops coordination between the abdominal, back, and hip muscles without requiring heavy weights.

⬩➤ How to Perform It

Begin on your hands and knees.

❖ Keep:

• Hands beneath the shoulders.
• Knees beneath the hips.
• Neck relaxed.
• Spine in a comfortable neutral position.

Begin by extending only one leg behind you. If that feels comfortable, progress to lifting the opposite arm at the same time.

❖ During each repetition:

• Keep your pelvis relatively level.
• Avoid twisting.
• Do not lift the leg excessively high.
• Move slowly.
• Return to the starting position with control.

❖ Start with approximately:

• 5 repetitions on each side.
• A 2- to 5-second hold.
• One or two sets.

Quality is more important than the number of repetitions.

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8. Cat-Cow Movement

Cat-cow is a gentle spinal mobility exercise that can be useful when performed through a comfortable range. Begin on your hands and knees.

❖ Then:

• Slowly round your back upward.
• Pause briefly.
• Gradually move in the opposite direction.
• Avoid forcing either position.
• Coordinate the movement with relaxed breathing.

❖ Try approximately:

• 5 to 10 slow repetitions.
• One or two rounds.

The motion should feel fluid. If one direction clearly increases radiating symptoms, reduce that part of the range or stop the exercise.

9. Gentle Prone Press-Up

Some people with disc-related symptoms feel better with extension-based movements such as a prone press-up. Others do not, particularly when a different condition is responsible for their symptoms. Therefore, treat this exercise as optional rather than universally appropriate.

⬩➤ How to Try It

Lie on your stomach.

❖ Then:

• Place your hands near your shoulders.
• Keep your pelvis relaxed.
• Gently press your upper body upward.
• Move only as high as feels comfortable.
• Lower yourself slowly.

Pay close attention to your leg symptoms. A movement that makes leg symptoms noticeably worse or sends pain farther toward the calf or foot should not be repeatedly forced.

If this type of exercise helps, a physical therapist can determine whether extension-based exercises are appropriate for your specific condition.

Best Cardio Exercises for Sciatica

Cardiovascular exercise does not have to stop completely because you have sciatica. Instead, choose activities that cause minimal aggravation and gradually rebuild endurance.

❖ Potential options include:

⬩➤ Walking

Walking is accessible, easy to modify, and requires no equipment.

❖ You can:

• Begin with short distances.
• Walk several times each day.
• Choose level ground initially.
• Increase duration gradually.

⬩➤ Pool Exercise

Water reduces the amount of body weight your joints and spine support, which may make movement more comfortable for some people.

❖ Options include:

• Water walking.
• Gentle swimming.
• Aqua exercise.
• Light mobility movements.

Swimming style matters. Stop any stroke that increases your symptoms.

⬩➤ Elliptical Training

Some people tolerate an elliptical because it provides cardiovascular activity without repeated impact.

❖ Begin with:

• Low resistance.
• Short sessions.
• Comfortable stride length.
• Upright posture.

⬩➤ Stationary Cycling

Cycling can be comfortable for some people but aggravating for others, especially if prolonged sitting or spinal flexion worsens their symptoms.

❖ If cycling feels comfortable:

• Keep resistance light initially.
• Adjust the seat correctly.
• Avoid extremely long sessions.
• Take breaks when needed.

Your symptoms should ultimately determine whether cycling belongs in your routine.

How Long Should You Exercise with Sciatica?

No universal amount of exercise works for everyone. During an active flare-up, shorter sessions may be easier to tolerate.

❖ A beginner routine might include:

• 5–10 minutes of easy walking.
• 5–10 minutes of mobility exercises.
• One or two gentle strengthening movements.
• Rest or position changes between activities.

Instead of doing 45 minutes at once, you can split movement into several short sessions throughout the day.

❖ As symptoms improve, gradually increase:

• Walking time.
• Exercise repetitions.
• Resistance.
• Range of motion.
• Workout frequency.
• Total training duration.

Large, sudden increases in exercise volume are more likely to irritate sensitive tissues than gradual progression.

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How Often Should You Exercise with Sciatica?

You can often move gently regularly, while strengthening exercises may require recovery time between harder sessions.

❖ An example might be:

⬩➤ Daily movement

• Short walks.
• Gentle mobility.
• Comfortable stretching.
• Regular position changes.

⬩➤ Two to four times per week

• Bridges.
• Bird dogs.
• Controlled core exercises.
• Light resistance training.

⬩➤ As tolerated

• Swimming.
• Elliptical exercise.
• Cycling.
• Longer walks.

Adjust frequency based on your response. A good exercise session should not repeatedly leave you significantly worse for the remainder of the day.

Exercises to Avoid During a Sciatica Flare-Up

No single exercise must be permanently avoided by everyone with sciatica. However, certain movements may be temporarily inappropriate when the nerve is highly irritated.

⬩➤ Heavy Lifting

Heavy resistance training can require substantial spinal loading and bracing.

❖ During a painful flare, consider temporarily reducing:

• Heavy deadlifts.
• Heavy barbell squats.
• Loaded good mornings.
• Heavy bent-over rows.
• Maximum-effort lifting.

This does not necessarily mean these exercises are forbidden forever. Many people can return to resistance training after symptoms improve and strength returns.

⬩➤ Repeated Deep Forward Bending

Some people find repeated forward bending aggravating, especially when symptoms are linked to certain disc problems.

❖ Be cautious with:

• Repeated toe touches.
• Weighted forward folds.
• Rounded-back lifting.
• Deep flexion held for long periods.

However, not every person with sciatica responds negatively to flexion. Spinal stenosis, for example, can behave differently from disc-related symptoms. That is why symptom response and professional assessment matter.

⬩➤ Heavy Twisting Movements

Fast or loaded rotation may irritate symptoms during an acute phase.

❖ Temporarily modify:

• Heavy Russian twists.
• Explosive rotational exercises.
• Loaded twisting while bending.
• Rapid golf-style rotation drills.

Return gradually instead of testing maximum rotational power immediately after symptoms settle.

⬩➤ High-Impact Exercise

Running and jumping are not automatically harmful to everyone with sciatica, but impact may be uncomfortable during a flare-up.

❖ Activities that might need temporary modification include:

• Sprinting.
• Jumping.
• Burpees.
• Plyometric workouts.
• High-impact aerobic classes.

Lower-impact movement may allow you to maintain fitness until symptoms improve.

Can You Lift Weights with Sciatica?

Possibly, depending on the severity and cause of your symptoms. If your symptoms are mild and stable, you may not need to stop all strength training. Instead, reduce exercises that clearly increase pain and use lighter loads temporarily.

❖ Useful modifications include:

• Decrease the weight.
• Reduce the number of sets.
• Avoid training to muscular failure.
• Use controlled repetitions.
• Choose supported exercises.
• Avoid sudden twisting under load.
• Keep loads close to your body when lifting.
• Stop if leg weakness develops.

When returning to squats or deadlifts, focus first on movement quality rather than maximum weight. If you cannot perform an exercise without significant radiating symptoms, substitute it temporarily.

Can You Run with Sciatica?

Running depends largely on symptom severity. If walking is comfortable and your symptoms are mild, you may eventually be able to gradually return to running.

❖ Before progressing, consider whether you can comfortably:

• Walk briskly.
• Climb stairs.
• Perform basic leg exercises.
• Balance on each leg.
• Complete gentle strengthening exercises.

❖ Then begin with:

• Short running intervals.
• Easy pace.
• Level surfaces.
• Walking recovery periods.

Do not immediately return to your previous mileage or speed. If every running session increases numbness, shooting pain, or weakness, stop and seek individualized guidance.

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How to Stretch with Sciatica

Stretching can help with muscle stiffness, but more stretching is not necessarily better. A common mistake is aggressively stretching the painful leg because it feels “tight.” Nerve irritation can sometimes feel similar to muscle tightness.

❖ Follow these principles:

• Stretch slowly.
• Avoid bouncing.
• Use mild tension.
• Do not force your range.
• Keep breathing normally.
• Avoid repeatedly reproducing shooting pain.
• Stop if numbness increases.
• Do not assume every tight sensation requires stretching.

❖ Muscles commonly addressed include:

• Glutes.
• Hip flexors.
• Hamstrings.
• Calves.
• Lower-back muscles.

Individual tolerance matters more than achieving a particular range of motion.

Use the “Pain Location” Rule During Exercise

One useful way to monitor exercise is to pay attention not only to how much pain you have, but where you feel it. Suppose your discomfort normally extends from the buttock into the calf.

❖ If an exercise causes the symptoms to:

• Become dramatically stronger.
• Travel farther down the leg.
• Reach the foot when they previously stopped at the thigh.
• Produce new numbness or weakness.

Stop that movement. On the other hand, some people notice that symptoms become less prominent in the lower leg and feel more concentrated toward the buttock or lower back as they improve.

Because symptom patterns can be complicated, persistent or confusing changes should be discussed with a physical therapist or healthcare professional.

A Simple 15-Minute Sciatica-Friendly Routine

A short routine may be easier to tolerate than a long workout during recovery.

⬩➤ Minutes 1–5: Easy Walking

Walk at a comfortable pace.

❖ Focus on:

• Relaxed breathing.
• Natural stride.
• Upright but comfortable posture.

⬩➤ Minutes 6–8: Pelvic Tilts

❖ Perform:

• 5–10 gentle repetitions.
• Slow movement.
• No forced flattening.

⬩➤ Minutes 9–11: Bridges

❖ Perform:

• 5–10 repetitions.
• Controlled lifting and lowering.
• Brief pause at the top.

⬩➤ Minutes 12–14: Bird Dogs

❖ Perform:

• Approximately 5 repetitions per side.
• Slow, controlled movement.
• Small range initially.

⬩➤ Minute 15: Comfortable Mobility

❖ Finish with:

• Gentle walking.
• Relaxed standing.
• A comfortable glute or hip stretch if tolerated.

This routine is only a general example. Remove any movement that aggravates your individual symptoms.

How to Exercise with Sciatica at the Gym

You do not necessarily have to abandon the gym. Instead, temporarily shift your objective from maximum performance to maintaining comfortable movement.

❖ A gym routine might include:

• Easy treadmill walking.
• Low-resistance elliptical training.
• Light machine-based exercises.
• Gentle core stabilization.
• Glute strengthening.
• Supported upper-body exercises.

❖ Temporarily reduce:

• Maximum-effort lifting.
• Explosive movements.
• Exercises that repeatedly trigger leg pain.
• High-volume lower-body training.

Record how you feel later that day and the following morning. This can help you identify which movements and training volumes you tolerate.

How to Exercise with Sciatica When Sitting Hurts

For some people, sitting is one of the most aggravating positions. If that applies to you, avoid spending your entire exercise session on seated machines.

❖ Instead:

• Walk before your workout.
• Perform standing exercises when comfortable.
• Change positions frequently.
• Take brief movement breaks.
• Avoid remaining hunched forward.
• Adjust your workstation during the day.

Exercise is only one part of managing total daily loading. A good workout followed by six uninterrupted hours of uncomfortable sitting may still leave symptoms irritated.

How to Exercise with Sciatica When Standing Hurts

Some people experience the opposite problem: prolonged standing or walking increases discomfort.

❖ In that situation:

• Use shorter walking intervals.
• Alternate standing with comfortable sitting.
• Consider pool-based exercise.
• Use lying-down exercises when tolerated.
• Avoid standing in one position for long periods.
• Consider professional assessment to identify the underlying cause.

People with spinal stenosis, disc problems, and other conditions can respond very differently to particular positions. Personalized exercise selection becomes particularly valuable when one posture consistently causes symptoms.

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How to Return to Normal Exercise After Sciatica

Returning too quickly is one of the easiest ways to trigger another flare. Instead of immediately repeating your previous training volume, rebuild it gradually.

⬩➤ Step 1: Restore Everyday Movement

❖ First aim to comfortably manage:

• Walking.
• Sitting.
• Standing.
• Stairs.
• Household activities.

⬩➤ Step 2: Restore Basic Exercise

❖ Add:

• Core exercises.
• Glute strengthening.
• Hip mobility.
• Light resistance exercises.

⬩➤ Step 3: Increase Training Volume

Gradually add:

• More repetitions.
• Additional sets.
• Longer cardiovascular sessions.
• Moderate resistance.

⬩➤ Step 4: Reintroduce Demanding Activities

❖ Later, progressively return to:

• Running.
• Heavy lifting.
• Sports.
• Jumping.
• High-intensity workouts.

Do not increase every variable simultaneously. For example, if you increase running distance, avoid dramatically increasing speed during the same week.

Tips for Exercising with Sciatica

Small adjustments can make workouts considerably easier to manage.

⬩➤ Warm Up First

❖ Before demanding exercise:

• Walk for several minutes.
• Perform gentle mobility.
• Start resistance exercises with lighter sets.

⬩➤ Progress Gradually

❖ Increase only one or two training variables at a time:

• Weight.
• Duration.
• Distance.
• Repetitions.
• Frequency.

⬩➤ Avoid Holding Your Breath

Breathe normally during low-intensity exercises and learn appropriate bracing techniques before returning to heavy resistance training.

⬩➤ Change Positions Frequently

If sitting aggravates your symptoms, stand and walk periodically. If standing bothers you, use shorter activity intervals.

⬩➤ Keep a Symptom Log

❖ Record:

• Exercises performed.
• Duration.
• Pain location.
• Numbness.
• Weakness.
• How you feel later that day.
• How you feel the following morning.

Patterns often become clearer after several days.

When Should You Stop Exercising?

Stop the activity and seek medical guidance if exercise causes concerning neurological symptoms.

❖ Pay particular attention to:

• New or worsening leg weakness.
• Increasing numbness.
• Significant difficulty walking.
• Loss of coordination.
• Severe pain that continues to escalate.
• Symptoms that do not settle after stopping the exercise.

Pain alone does not always indicate tissue damage, but progressive neurological changes deserve professional assessment.

When Sciatica Requires Urgent Medical Attention

Certain symptoms should not be treated as a routine exercise problem.

❖ Seek urgent medical care if you develop symptoms such as:

• New difficulty controlling your bladder.
• Inability to urinate normally.
• Loss of bowel control.
• Numbness around the genitals, anus, or “saddle” area.
• Severe or worsening weakness in both legs.
• Significant symptoms affecting both sides.
• Sudden major leg weakness.

These symptoms can indicate serious nerve compression requiring prompt medical evaluation. Medical evaluation is also important when back or leg pain occurs with circumstances such as major trauma, unexplained fever, unexplained weight loss, or a history of cancer. Do not attempt to exercise through these warning signs.

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Frequently Asked Questions About Exercising with Sciatica

Is Walking Good for Sciatica?

Walking is often a practical low-impact activity for people with mild or improving sciatica. Start with short distances and increase gradually, rather than pushing through worsening leg symptoms.

Should I Rest or Exercise with Sciatica?

Short periods of rest may be useful when pain is severe, but prolonged inactivity is generally not the preferred strategy for uncomplicated sciatica.

Is Cycling Good for Sciatica?

Cycling may be comfortable for some people and uncomfortable for others. People whose symptoms worsen during prolonged sitting or forward bending may not tolerate cycling well during a flare.

Can I Do Yoga with Sciatica?

Gentle yoga may help some people maintain mobility, but certain deep forward bends, intense hamstring stretches, twists, or prolonged positions can aggravate symptoms.

Can Core Exercises Help Sciatica?

Core strengthening is commonly included in rehabilitation programs because trunk muscles contribute to spinal control and everyday movement.

Final Thoughts: How to Exercise with Sciatica

Knowing how to exercise with sciatica means learning how to stay active without repeatedly aggravating sensitive nerve symptoms. Gentle walking, controlled mobility work, core stabilization, hip strengthening, and carefully selected stretches can provide a practical starting point for many people.

The most important rule is to listen to changes in your symptoms. An exercise that works well for one person may aggravate another because sciatica can have several different underlying causes.

❖ Start small and focus on:

• Comfortable daily movement.
• Short walks.
• Gentle mobility.
• Core and glute strengthening.
• Gradual exercise progression.
• Avoiding movements that repeatedly increase radiating pain.
• Monitoring numbness and weakness.

As symptoms improve, slowly rebuild cardiovascular exercise, resistance training, and recreational activities rather than immediately returning to your previous workload.

Persistent, worsening, or severe sciatica deserves professional assessment. A physical therapist or healthcare professional can evaluate your movement, strength, neurological symptoms, and individual triggers and then recommend exercises suited to the underlying problem.

Most importantly, do not let fear of movement turn temporary symptoms into months of unnecessary inactivity. Use sensible modifications, progress gradually, and allow your symptoms to guide the pace of your return to exercise.

 

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References

https://en.wikipedia.org/wiki/Sciatica

https://www.webmd.com/pain-management/sciatica-exercises-pain-relief

https://www.healthline.com/health/back-pain/sciatic-stretches

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