Best Sciatic Nerve Stretches

Reclining Pigeon Pose

The pigeon pose is a popular and well-known yoga pose, and there are many variations of this stretch. The reclining pigeon pose is one of the easy versions, and it helps open the hips. It also helps stretch a very small muscle named the piriformis. Some conditions can cause this muscle to become inflamed, and it can subsequently exert pressure against the sciatic nerve and cause pain. If individuals can master this stretch without pain, their physical therapist may suggest other pigeon poses. The stretch begins with you lying on your back with your knees bent and feet on the floor. Cross your right foot over your left knee and grab your left leg from behind the thigh. Bring the left leg up towards your chest while keeping the right knee open. Try to keep your head flat on the floor. Hold the position for at least thirty seconds and repeat with the other leg.

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Posterior Pelvic Tilt

The posterior pelvic tilt is a very simple stretch, and it can help loosen tight hip muscles. Certain conditions can cause these muscles to press on the sciatic nerve, and the added pressure is usually painful. Position yourself by lying in bed on your back with your arms behind your head. Draw your knees up, but keep your feet flat. Pull your abdominal muscles in and try to make your lower back flat so the entire area is resting against the bed. Hold your body in this position for five seconds before returning to the starting position. Do ten repetitions of this exercise per session.

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