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Here's a really easy exercise that can  give instant sciatica pain relief, but   also help prevent it by strengthening  the muscles that help support the spine.  Lie flat on your back in bed or on a floor,  knees bent, feet flat. Take the painful side,   you're going to take that side's ankle place it  over the other side's knee. So when you look down,   should look like a figure four. This will help  engage the piriformis muscle, which is commonly   associated with sciatica. Let's take this one  to the next level by putting a bridge motion   in there. Take your hands, put them on your hips.  Tighten the core, squeeze the glutes and then   lift your hips upward towards the ceiling as far  as you can. What you want to do is get your body   into a position where your knees, your hips,  and shoulders are in a nice straight line.   You'll feel the core, back, glutes and legs all  start to fire. Hold this comfortably

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