8 Sciatica Stretches That Prevent and Relieve Hip and Lower Back Pain

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The enjoyment of stretching may amaze anyone who has never tried it. The intense pain of sciatica may inspire a willingness to experiment with a new approach to pain relief. Your body’s longest nerve is the sciatic, and it extends from the spine through the buttocks and down the legs. Usually affecting only one side, it reacts negatively to tight and stiff muscles that press on it. These sciatica stretches make your muscles feel good, but you need to stop doing any that hurt.

1. SCIATICA MOBILIZING STRETCH

Lie on a yoga mat with your knees bent and a cushion or hard pillow under your head. Bring one knee toward your chest and hold it with both hands. Slowly extend your leg upward for a count of 30 and return to original position. Straighten the leg that remains on the mat as much as you can comfortably do, or you may put a pillow under that knee for support. Repeat three times for each leg while taking deep breaths throughout the exercise.

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2. BOTH KNEES TO CHEST STRETCH

Lie on your back on a yoga mat with a cushion or firm pillow under your head. Place your hands on both knees and slowly bring them toward your chest. Hold the stretch for a count of 30 and return to the original position. Repeat the exercise three times, and make sure to take deep breaths throughout your exercise period.

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3. PIRIFORMIS MUSCLE STRETCH

Lie on your back on a yoga mat with comfortable support for your head. Bring both legs into a bent-knee position. Cross one leg on the opposite knee. Grasp the thigh of the leg that has a foot on the floor. Exert a gentle pull to move it toward your chest until you feel a stretch in your butt on the side of the elevated leg. Hold the stretch for a count of 30 and return to the original position. Perform this stretch three times for each leg.

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