Here are 10 exercises that do just that:
- Reclining pigeon pose
- Sitting pigeon pose
- Forward pigeon pose
- Knee to opposite shoulder
- Sitting spinal stretch
- Standing hamstring stretch
- Basic seated stretch
- Standing piriformis stretch
- Groin and long abductor muscle stretch.
- Scissor hamstring stretch.
1. Reclining pigeon pose
The reclining pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you’re just starting your treatment, you should try the reclining pose first.
- While on your back, bring your right leg up to a right angle. Clasp both hands behind the thigh, locking your fingers.
- Lift your left leg and place your right ankle on top of the left knee.
- Hold the position for a moment. This helps stretch the piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. It also stretches all the deep hip rotator muscles.
- Do the same exercise with the other leg.
Once you can do the reclining version without pain, work with your physical therapist on the sitting and forward versions of the pigeon pose.
2. Sitting pigeon pose
- Sit on the floor with your legs stretched out straight in front of you.
- Bend your right leg, putting your right ankle on top of the left knee.
- Lean forward and allow your upper body to reach toward your thigh.
- Hold for 15 to 30 seconds. This stretches the glutes and lower back.
- Repeat on the other side.
3. Forward pigeon pose
- Kneel on the floor on all fours.
- Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee while your right knee stays to the right.
- Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back.
- Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs.
- Take a deep breath. While exhaling, lean your upper body forward over your front leg. Support your weight with your arms as much as possible.
- Repeat on the other side.
4. Knee to the opposite shoulder
This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.
- Lie on your back with your legs extended and your feet flexed upward.
- Bend your right leg and clasp your hands around the knee.
- Gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain.
- Push your knee so your leg returns to its starting position.
- Repeat for a total of 3 reps, then switch legs.
5. Sitting spinal stretch
Sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve.
- Sit on the ground with your legs extended straight out with your feet flexed upward.
- Bend your right knee and place your foot flat on the floor on the outside of your opposite knee.
- Place your left elbow on the outside of your right knee to help you gently turn your body toward the right.
- Hold for 30 seconds and repeat three times, then switch sides.
6. Standing hamstring stretch
This stretch can help ease pain and tightness in the hamstring caused by sciatica.
- Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it.
- Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Don’t push so far that you feel pain.
- Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot.
- Hold for at least 30 seconds, then repeat on the other side.
7. Basic seated stretch
You begin this stretch by sitting down on a chair and crossing your painful leg over the knee of your other leg. Then follow these steps:
- Bend forward with your chest and try to hold your spine straight. As long as it’s not painful, try to bend over a bit more. Stop if you feel any pain.
- Keep this position for 30 seconds and repeat the exercise with the other leg.
8. Standing piriformis stretch
This is another standing stretch that can help with sciatica pain. You can do this without support if you’re able, or you can stand against a wall and place your feet about 24 inches from the wall.
- Put your painful leg over the knee of your other leg while standing. Bend your standing leg and try to make the number 4 with your hips lowered to the ground at a 45-degree angle.
- Bend your waist down and swing your arms down while holding your back straight. Stay in position for 30 to 60 seconds.
- Switch legs and repeat.
9. Groin and long adductor muscle stretch
This stretch requires sitting down on the floor with your legs spread out as far apart as you can straight in front of you.
- Place your hands on the floor in front of you on the floor and angle your torso toward the floor.
- Lean forward, leaving your elbows on the floor. Hold the position for 10 to 20 seconds. Stop if you feel any pain.
10. Scissor hamstring stretch
The hamstring muscles attach to the ischial tuberosity via the sacrotuberous ligament (STL). When they are tight, hamstring muscles can mimic sciatica symptoms.
This stretch can help loosen those hamstring muscles, helping relieve their pressure on the sciatic nerve. It may help to do this exercise daily.
- Place your right foot about 3 feet behind your left foot.
- Pull your hips forward and push your shoulders back, but your right hip shouldn’t be farther forward than your left hip. A mirror may help make a judgment on this.
- Put your hands on your hips. You may use a chair for balance if you need it.
- Push your torso a bit over your front leg by bending your waist while keeping your back straight. Keep your weight on your front leg.
- Keep this position for 5 to 10 seconds, then repeat the stretch with the opposite leg. Do the stretch for each leg 3 to 5 times.
What to avoid if you have Sciatica pain?
Listen to your body and stay away from any activities that cause pain. Certain exercises can exacerbate sciatica symptoms, especially if they strain or put pressure on your back, core, and legs. While it’s important to increase strength and flexibility in these areas, you need to do it slowly and safely.
Avoid high-impact activities which can aggravate symptoms and cause injury. If you’re experiencing severe pain, take a break from activity. However, inactivity or sitting for long periods may worsen your symptoms, so aim to do light exercise or stretching when possible.
Here are exercises, stretches, and activities to avoid if you have sciatica. If you have general back pain without sciatica, it’s a good idea to stay away from these exercises as well.
Seated and standing forward bend: This exercise can cause tightness and stress to your lower back, pelvis, and hamstrings, which aggravates sciatica.
Hurdler stretch: This stretch strains your back, hips, and hamstrings. Twisting your pelvis puts more stress on your back as you fold forward.
Supine leg circles: This Pilates exercise stretches your hamstring as you rotate your leg in a circular motion. This can cause pain, irritate the sciatic nerve, and cause a hamstring injury.
Double leg lift: This supine exercise involves lifting and lowering both legs simultaneously, which activates your abdominals and leg muscles. It can aggravate sciatic pain, especially if you use improper form.
Revolved triangle pose: This pose may cause you to overstretch your spine, hips, and hamstrings, which can aggravate sciatica.
Burpees: This exercise involves high-impact movements that can aggravate back and hip pain. Repeatedly bending forward and jumping can aggravate sciatica symptoms.
Bent-over row: This weightlifting exercise can strain your low back and irritate your sciatic nerve, especially if you do it with a rounded spine. This can cause inflammation, a herniated disc, or an injury.
Weighted squats: Weighted squats increase compression to your lower back, nerves, and intervertebral discs. They can also put pressure on your legs, leading to pain and injury. Try them instead without weights, keeping your core engaged and your back in a neutral position. Stop if you feel any pain or tightness in your back.
Cycling: Cycling may increase pressure on your spine and sciatic nerve, especially on a hard bike seat. Riding in a hunched or forward-leaning position can irritate sciatica, especially if your seat and handlebars are positioned incorrectly.
High-impact sports: Avoid any type of high-impact activity or contact sport that causes you to make sudden movements or put stress on your body. This includes basketball, soccer, tennis, volleyball, running, and HIIT workouts.
Also avoid potential pain
Certain situations can make your pain worse and should be avoided, as they can exacerbate your pain:
- Wearing high heels
- Sleeping on a mattress that’s too hard
- Not having a consistent exercise program
Though you may be tempted to sit or rest, staying active can help to reduce both inflammation and pain. Low-impact exercise activities such as walking, swimming or yoga are ideal during your recovery.
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