22 Effective Sciatica Exercises for Pain Relief

18. Lying Figure-Four Stretch for Hip Mobility

A variation of the reclined pigeon pose, this stretch targets the piriformis muscle, which can become tight and press against the sciatic nerve, causing pain. Lie on your back with both knees bent. Cross your right ankle over your left knee, forming a figure-four shape. Reach through your legs to hold the back of your left thigh, pulling it gently toward your chest. Hold for 20-30 seconds, then switch sides. This stretch releases hip tension, improves flexibility, and helps alleviate sciatica pain by relieving compression on the nerve.