Gentle back and glute stretches that keep things small
If you search for sciatica stretches, you are usually looking for something gentle for a tight lower back and buttock. These routines move the low back, glutes and outer hips in small, slow ranges. They are general wellness movement, not care for any condition.
Start with a free 5-minute stretchFree first, no account needed. Then Outer Hip & Glute Release (10 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- A tight, achy feeling in the lower back or buttock after sitting
- Wanting a gentle option that does not push into a deep stretch
- Evenings after a long drive or a day at a desk
- A slow floor routine you can stop at any time
Why a few slow minutes can help
The glutes and outer hips sit close to the lower back, and they often feel stiff together after long hours of sitting. A gentle figure-four or knee-to-chest shape asks little of your back while it moves the hip.
The pace here is slow, and every movement has an easier option. If a position feels sharp, nervy or worse, stop and choose a different one or rest.
Outer Hip & Glute Release
A focused reset for the back of your hips.
- 10 minutes
- 6 movements
- Chair
- Chair, Floor
Seated figure-four
Keep your chest lifted. Hinge forward a little from your hips until you feel mild tension in your outer hip.
Easier: Stay upright without leaning. If crossing your leg hurts, skip this stretch.
Chair hip rotation
Keeping your foot planted, gently guide your knee inward, then outward, feeling the rotation move through your hip.
Easier: Use a smaller range of motion, or keep your foot on the floor and simply rotate your knee in and out without elevating it.
Butterfly sit
Hold your ankles lightly and let your knees rest open under their own weight.
Easier: Move your feet farther away. Skip if the position pinches your hips or knees.
Half-kneeling hip release
Keep your ribs above your pelvis. Gently tuck your tailbone.
Easier: Take a smaller movement. Skip kneeling if it is uncomfortable for your knees.
Glute bridge
Press through your feet and lift your hips a little way off the floor.
Easier: Lift your hips only an inch or two, or practice pelvic tilts instead.
Side-lying clamshell
Keep your feet together and slowly lift your left knee, like a clamshell opening.
Easier: Open the knee only a little, and rest more often.
Tips for a comfortable session
- Stay at a mild pull. Anything that sends a zing down your leg means ease off or stop.
- Keep your lower back resting on the floor and use a pillow under your head.
- Choose the chair option on days when getting down to the floor feels like too much.
Back to the Floor
A quiet, lying-down reset.
- 5 minutes
- 3 movements
- No equipment
- Floor
- Single knee hug1 min each side
- Lying knee rolls1 min each side
- Gentle pelvic tilts1 min
Couch Stretch
Stay on the sofa. Five easy minutes.
- 5 minutes
- 5 movements
- Chair
- Chair
- Seated march45 s
- Seated cat–cow45 s
- Seated chair twist45 s each side
- Seated knee hug30 s each side
- Seated figure-four30 s each side
Common questions
How long is the Outer Hip & Glute Release routine?
10 minutes and 6 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
You need: chair. Setups used: chair, floor. The app can swap floor movements for chair or standing versions.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. ReliefFlow cannot tell what is causing your pain. For pain or numbness that travels down your leg, weakness, or trouble with bladder or bowel, get medical care instead of stretching. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.