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.

11. Traditional Pigeon Pose

The traditional pigeon pose is a powerful stretch that deeply targets the hips, glutes, and lower back. By opening the hips and lengthening the piriformis muscle, this pose helps to relieve the tension that contributes to sciatic nerve compression. It also encourages better posture and flexibility, making it an excellent long-term solution for sciatic pain relief. To get into pigeon pose, start on all fours in a tabletop position. Bring your right knee forward, placing it behind your right wrist while angling your right foot slightly toward your left hip. Extend your left leg straight behind you, keeping your hips square to the ground. Slowly lower your torso down, resting on your forearms or extending your arms forward for a deeper stretch. Hold the position for 30 seconds to one minute, breathing deeply. Repeat on the other side. If this pose feels too intense, place a yoga block or folded blanket under your right hip for additional support. This stretch helps improve hip flexibility, reduce lower back stiffness, and ease sciatic nerve irritation. Practicing it regularly can enhance mobility and significantly reduce sciatica-related pain.