Three Stretches For Sciatica Pain Relief

Three Stretches For Sciatica Pain Relief

Three Stretches For Sciatica Pain Relief

Three Stretches For Sciatica Pain Relief

Sciatica pain can be tough to endure. Sciatica is when the sciatic nerve, which runs from the buttocks to the bottom of each of leg, is being pressured.

Sciatica occurs when you experience an injury, rupture a disk or have spinal stenosis, which is the narrowing of the spine.


The pain itself can be caused by many reasons. It commonly occurs in the lower back and hips.

Stretching the hips to rotation is one great way to alleviate sciatica pain.

The following are more stretches you can perform to get relief from sciatica.

Reclining Pigeon Pose

For this stretch you need to lie on your back and bring your right leg up. Then hold your thigh with both hands. Lift your left leg and place your right ankle on top of the left knee. Hold for 5 seconds and repeat on the other leg.

This stretches the tiny piriformis muscle, which could be pressuring the sciatic nerve.

Sitting Pigeon Pose

For this stretch, sit on the floor with your legs stretched out. Then bend your right leg and put your right ankle on top of your left knee. Now lean your upper body toward your thigh. Hold for 20 seconds and repeat on the other side. This will stretch out your lower back and glutes.

Knee To Shoulder

Similar to the reclining pigeon pose, this stretch starts with you lying on your back with your legs extended. Bend your right leg and place your hands together around the knee. Gently pull your right leg towards your left shoulder and hold it for 25 seconds. Make sure you feel a stretch and not a pain. Repeat the same process on the other leg.

This stretch will loosen your glutes and piriformis muscles.

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