3 Stretches for Sciatica Pain
Wall Hip Stretch
Lie on your back close to a wall with your buttocks almost touching the wall. Place one ankle across the other knee and straighten the other leg up until it rests against the wall. Slowly drag the foot down the wall to allow the wall to help you stretch the hip as shown. As the lower leg against the wall reaches a position perpendicular to the wall, relax upper torso and gently push against the elevated knee to open up the hip. Hold 30 seconds. Repeat other side.
Twist
Lie on your back, legs extended along the floor, right arm resting on the floor straight out to the side. Bring your right knee in toward your chest and very gently clasp the knee with your left hand, then gradually pull the knee over toward the floor, keeping right arm and shoulder flat on the floor. You should feel a stretch in the hip, lower back and oblique's, as well as the right pectorals and shoulder. Hold 30 seconds. Repeat other side.
Pigeon Pose
To get into position to stretch your right hip, start in a sprinter's stance with both hands under your shoulders and your left leg extended behind you, with the right foot tucked underneath your chest. Slide your right foot toward your left hip until you can lower body onto your right foot as shown with right hip resting on the floor. Press your chest forward, keeping a hinged position at the hip, and as you feel comfortable doing so, lean chest downward as shown until chest rests on knee. Hold 30 seconds. Repeat other side. Do not preform with knee problems.