22 Effective Sciatica Exercises for Pain Relief

The reclined pigeon pose is a highly effective stretch for targeting the piriformis muscle, which, when tight, can contribute to sciatic nerve pain. Unlike the traditional pigeon pose, this variation is performed while lying on your back, making it a gentler option for beginners or those with limited flexibility. To get into this pose, lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left knee, forming a figure-four shape. Reach through the opening between your legs and grasp the back of your left thigh with both hands, gently pulling it toward your chest. You should feel a deep stretch in your right hip and glute. Hold the position for 20-30 seconds while taking slow, deep breaths, then switch sides. This stretch helps to loosen tight hip muscles, relieve nerve compression, and improve overall hip mobility. It is particularly beneficial for those who experience sciatica due to piriformis syndrome. Consistent practice of this pose can help prevent sciatic flare-ups by maintaining flexibility in the hips and lower back.