20 Min Gentle Pilates for Sciatica | Relieve Nerve Pain Without Aggravating Your Back

Sciatica changes how you move. You start avoiding positions that used to feel fine — bending, twisting, even sitting down.

This 20-minute floor-based flow is built around one principle: relieve the nerve without provoking it. Every position is gentle, supported, and easy to modify. If your back has been refusing to cooperate, this is a safer way back into movement.

📌 A NOTE ON SCIATICA
This flow is gentle and floor-based, but sciatica has many causes (disc, piriformis, stenosis, pregnancy-related, post-surgical). If your pain is acute, radiating below the knee with weakness, or new, please see your physiotherapist or doctor before starting.

💖 Try your FREE 5 Day Beginner Program https://www.flowwithmira.com/free-5-day-pilates-beginner-challenge

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ABOUT FLOW WITH MIRA
Flow with Mira is a therapeutic Pilates channel for anyone who wants to move without pain, build lasting strength, and feel genuinely at home in their body.

Every class is created by Mira — a BASI Faculty instructor, with 20+ years of clinical
experience. This isn't about pushing harder or chasing fitness goals. It's about learning to listen to your body, moving with precision, and building the kind of strength that supports your
real life.

If you're managing chronic pain, returning to movement after a break, or simply looking for a practice that actually feels sustainable — you're in the right place.

📩 New therapeutic Pilates videos every week — subscribe so you don't miss one.

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DISCLAIMER: This content is designed to support your movement and general wellbeing — it is not medical advice and does not create an instructor-client relationship. Flow with Mira does not diagnose, treat, or prescribe for any condition. Please consult your physician before beginning any new exercise program, particularly if you are pregnant, have had recent surgery, or are managing a
medical condition. All exercise carries an inherent risk of injury. By participating, you do so voluntarily and at your own risk. If anything doesn't feel right, please stop and seek professional guidance. Results vary. © Flow with Mira. All rights reserved.

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