2. Knee-to-Chest Stretch (Supine Single Knee Pull) – Decompresses lower back & eases nerve root pressure
- Lie on your back on bed or floor (pillow under head if needed)
- Gently pull one knee toward your chest with both hands (keep other leg straight or bent)
- Hold 20–30 seconds → feel gentle stretch in lower back/hip
- Switch legs → repeat 2–3 times per side, 2–3×/day
3. Seated Forward Bend (Gentle Hamstring & Sciatic Nerve Glide)
- Sit on edge of chair, legs extended straight in front (slight bend in knees if tight)
- Keep back straight → hinge at hips → reach toward toes (don’t round back)
- Hold 15–30 seconds → breathe → slowly sit up
- Repeat 3–5 times, 1–2×/day
- Why it helps: Gently glides the sciatic nerve through its pathway
