Modified boat with block – If your sciatica is lumbar-spine related, this pose can help by strengthening deep core muscles to stabilize your low back.
Bridge with knees together – Whether your sciatica originates from your low back or the piriformis muscle in the buttock, this pose should help.
Seated twist variation – This mid-back rotating twist stretches the piriformis. Use caution because incorrect twisting from your low back could exacerbate disc issues.
Pigeon pushup – This is a piriformis-stretching pose for the front leg and a hip-flexor stretch for the back leg.
Modified pyramid – This pose is a combination of hamstring stretching and pelvis resetting. Some people swear by hamstring stretches, while others find it aggravates the nerve. Try it carefully. Back off if pain increases.
Supine with pillow under knees – Being in constant pain can be exhausting, so this pose is intended for rest.