6 sciatica stretches to prevent and relief hip and lower back pain


Do you experience pain from sciatica? This discomfort, which radiates along the sciatic nerve from the lower back to the legs, can be alleviated with some simple stretches. Here are six effective stretches to help combat that pain:

Child's Pose (Balasana)

Begin on hands and knees.
Sit back onto your heels, stretching your arms forward and resting your forehead on the ground.
Hold for 20-30 seconds. This stretches the lower back and buttocks muscles, reducing spine tension.
Piriformis Stretch

Lay on your back, knees bent.
Cross one ankle over the other knee.
Gently pull the bottom knee toward your chest.

Hold each side for 20-30 seconds. This targets the piriformis muscle which, when tight, can pressure the sciatic nerve.

Hamstring Stretch

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