Gentle Stretches to Relieve Sciatica Pain – Safe & Effective Moves

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Do these daily — or as needed — in a quiet space where you can relax.

🛏️ Tip: Use a yoga mat and pillow for comfort. Breathe deeply through each stretch — never hold your breath.

1. Piriformis Stretch (Seated Figure-Four)

Targets the deep hip muscle that can compress the sciatic nerve

How To:

  1. Sit on the floor with both legs extended.
  2. Cross your right ankle over your left knee, forming a “figure four.”
  3. Gently press down on your right knee while leaning forward slightly.
  4. Hold for 20–30 seconds.
  5. Switch sides and repeat 2–3 times per side.

💡 For less intensity: Do this seated in a chair.

✅ Benefit: Releases tension in the piriformis muscle — a common source of sciatic irritation.

2. Knee-to-Chest Stretch (Supine Pull)

Gently decompresses the lower spine

How To:

  1. Lie on your back with knees bent and feet flat.
  2. Bring one knee toward your chest, clasping hands behind the thigh (not the knee).
  3. Keep the other foot on the floor or extend it straight.
  4. Hold for 20–30 seconds, then switch legs.
  5. Optional: Pull both knees to chest together for a full lower back release.

🚫 Avoid if it pinches your back — go slow and stop if pain increases.

✅ Benefit: Reduces pressure on lumbar discs and calms nerve signals.