4 Stretches to Elevate Sciatica Pain

Sciatica Pain

4 Stretches to Elevate Sciatica Pain

Sciatica is most commonly known as a pain in the hip, butt, back or legs that is generally caused by something such as a herniated disc that is pressing on the nerve. However, sciatica is more than just pain. When it strikes, it can cause debilitating pain, that makes it difficult to focus on anything else.


Let’s learn a little about sciatica pain:

Sciatica pain occurs when the sciatic nerve is being pushed upon by other parts of your body such as the muscle surrounding it. The sciatic nerve runs through the piriformis, a tiny but powerful muscle deep in your glutes that helps laterally rotate your hips. This tiny muscle has the ability to inflict a whole lot of pain. If it gets too tight, it can impinge the sciatic nerve that runs through or under it, causing a variety of symptoms. These symptoms include tremendous pain, tingling, and numbness.

The good news is, we can actively reduce sciatica pain through these deep stretches that reach the tiny piriformis muscle in our glute.


  1. Piriformis Stretch

Laying on your back, place both feet flat on the floor with knees bent. Rest your right ankle over the left knee and pull the left thigh toward your chest.

Hold the stretch for 30 seconds. Repeat on the other side.

Remember to keep the top foot flexed to protect your knee.


  1.  Pigeon Pose

Start in Downward-Facing Dog pose with your feet together.

Draw your right knee forward and turn it out to the right so your right leg is bent and your left leg is extended straight behind you. Slowly lower both legs.

Hold the position for five to ten breaths, then switch to the other side.


  1. Seated Hip Stretch

While in a seated position, cross your right leg over your straightened left leg.

Hug your right knee with your left arm, making sure to keep your back straight.

Hold this stretch for 30-60 seconds, and then repeat on the opposite side.


  1. Self-Trigger Point Therapy

Performing self trigger-point therapy using a small ball or a foam roller can be very effective for relieving sciatica pain.

Find the painful spot in the glutes, place the ball on the floor and set your body on the ball at that location and then relax your body into the ball.

Hold this position for 30-60 seconds or until you notice a significant reduction in pain.