The article provides a routine to alleviate sciatica pain through stretching and strengthening exercises. The routine includes exercises such as knee-to-chest stretches, piriformis stretches, and press-ups. These exercises help to relieve pressure on the sciatic nerve and improve flexibility in the lower back and hips. It is recommended to perform these exercises daily for optimal results in managing sciatica pain. Additionally, the article emphasizes the importance of consulting a healthcare professional before starting any new exercise routine, especially for individuals with severe sciatica symptoms. Overall, the routine outlined in the article offers a comprehensive approach to addressing sciatica pain through targeted exercises that target the underlying causes of the condition.