7 Stretches for Sciatic Pain Relief

The following Seven stretches can ease tension in the piriformis muscle and are best suited to relieve piriformis-induced sciatic pain.

The following Seven stretches can ease tension in the piriformis muscle and are best suited to relieve piriformis-induced sciatic pain.

1. Reclining Pigeon

Start by lying on your back with the knees bent and feet flat on the floor.
Take your left leg and place your ankle across the right knee to make a figure-four shape. While maintaining this leg position, bring your right leg up to a right angle and grasp it with both hands behind the thigh, locking your fingers. Hold the position for 5-10 breaths before changing legs and repeating the exercise on the other side. You can repeat this exercise up to three times per leg.

2. Seated Pigeon

Start by sitting on a chair with the left foot flat on the floor and the right ankle on top of the left knee. Keeping a flat back, lean forward and allow your upper body to lean toward your thigh. To take a deeper stretch, press your forearms against your shins and lengthen the spine even more. Hold for 15 to 30 seconds and then switch sides. You can repeat this exercise up to three times per leg.

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