This is a go-to stretch for gently easing pressure in the lower spine.
Lie on your back with your knees bent and feet flat. Slowly bring one knee toward your chest, holding it behind your thigh or around your shin—whatever feels most comfortable. Keep the other foot grounded or extend that leg if it doesn’t cause discomfort.
Hold for 20–30 seconds, then switch sides. If it feels good, you can try bringing both knees in—but only if there’s no strain or pinching.
This movement helps relax the lower back and can reduce irritation around the nerve.
Stretch 3: Child’s Pose for Gentle Release
Borrowed from yoga, Child’s Pose is a calming stretch that helps lengthen the spine and relax surrounding muscles.
Start by kneeling and sitting back on your heels. Fold your torso forward, extending your arms in front of you or resting them by your sides. Lower your chest and forehead toward the floor and breathe slowly.
Hold the position for 30 seconds to a minute. If needed, place a pillow under your hips or between your legs for support.
This stretch is especially helpful because it combines gentle movement with relaxation—something your body needs when dealing with nerve pain.
Move Carefully, Not Forcefully
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