Sciatica Exercises: The Best Stretches for Optimal Pain Relief

Reclined Pigeon Stretch

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. Start this stretch with lying on the ground facing up, the back and the feet flat on the floor. Lift one foot to cross over to rest the ankle just above the opposite knee. Then lift the other leg, bringing the knee up toward the chest. Take both hands and clasp them behind the knee, while keeping the back flat on the ground. If the back of the knee cannot be reached, a band or strap should be used instead. Pull the knee towards the chest, in line with the same shoulder. Keep pulling till a good stretch is felt, hold for twenty seconds, then switch to the other leg, repeating three times.