Stretches for Sciatica Disease Pain Relief

Dr. Mark Kovacs is a certified strength and conditioning specialist. He adds that the best way to ease sciatica pain is to do any exercise that can externally rotate the hip to provide some relief. Here are some stretches and exercises to help you feel comfortable and ease the pain:

Reclining Pigeon Pose

Pigeon pose is a common yoga pose and there are multiple versions of this stretch. Actually, it helps to open the hips. So the first is a starting version known as the reclining pigeon pose. If you’re just starting the treatment, you should try this stretch first.

  1. Bring your right leg up to a right angle while on your back. Clasp both hands behind the thigh, then locking your fingers.
  2. Gently lift the left leg and place your right ankle on top of the left knee.
  3. Hold this position for a moment. This helps stretch the tiny piriformis muscle.
  4. Do the same exercise with the other leg, following the same steps.

Once you can do the starting version (Reclining) without pain, work with the physical therapist on the sitting and forward versions of pigeon pose.

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