8 Sciatica Stretches That Prevent and Relieve Hip and Lower Back Pain

8 Sciatica Stretches That Prevent and Relieve Hip and Lower

8 Sciatica Stretches That Prevent and Relieve Hip and Lower Back Pain

If you have lower back pain, you are not alone. In fact, most people, especially those with sedentary lifestyles, experience lower back pain at some point in their lives. In some cases this might be as a result of sciatic nerve pain. The best thing to do is to talk to your doctor about various pain relief methods, as well as physical therapy, but there are also many stretches and sciatica exercises that can significantly lessen sciatic pain.

8 Sciatica Stretches That Prevent and Relieve Hip and Lower


Child’s Pose (Balasana)

Childs Pose BalasanaBenefits: Stretches the hips, thighs, and ankles; relieves back and neck pain

Contraindications: knee injury

How to do it: Kneel on the floor. Sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Stay in this pose anywhere from 1 to 3 minutes.

Cobbler Pose (Baddha Konasana)
Cobbler Pose Baddha Konasana

Cobbler pose is a very deep hip opener that helps to release the groin, hips and back. It is a wonderful hip opener for runners and hikers. The knees are also stretched and strengthened in this pose as well as the thighs and ankles. If you want to stretch your inner thighs, this pose is for you!

How it’s Done

1. Sit on a mat or blanket with the soles of your feet together and let your knees drop open towards the floor. Feel free to place pillows or rolled up blankets under your knees to support them.

2. Relax into the pose letting your upper body fold over. You can reach for your feet or place your hands onto blocks placed on either side of you or even on your shins so that your elbows are bent at a 90 degree angle (see picture).

3. Stay here for 5-10 breaths with long inhales and exhales.

One Legged King Pigeon Pose

One Legged King Pigeon Pose

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) is an intense hip opener for the front leg and a gentle backbend for the back leg. It’s also a great balance posture, so be prepared to use your core muscles to keep you upright.

This pose is an excellent preparation for Kapotasana (King Pigeon Pose).


Eka Pada Rajakapotasana stretches the thighs, groins, and psoas, while strengthening the back and stretching the chest and shoulders. It stimulates the abdominal organs and improves digestion. The pose also opens the hips, groin, chest, and shoulders, while improving balance.

Supine figure 4

Supine figure 4 Here’s another variation of figure 4 stretch. This one is done in the supine position, which means you start by lying on your back. This can be done from the floor or from a bed that you’re lying on.
How to do it:
1. Lie on your back and cross your right ankle over your left thigh.

2. Grab behind your left thigh and pull your knee to your chest until you feel a stretch in your outer hip/glute area. You may also feel a stretch in the side of your calf/hamstring area, as well as down into the arch of your foot. You should feel this stretch through both legs, but if you don’t, try to focus on pulling the top leg slightly more towards you until you feel it in both sides!

3. Hold for 30 seconds and then switch sides.


Bridge pose

Bridge poseLie on your back and bend your knees, putting your feet flat on the floor so they are hip-distance apart and parallel to each other.

As you inhale, press your arms into the mat and lift your hips toward the ceiling. Keep your thighs and inner feet parallel as you open your chest toward the front of the room. Press down firmly through your feet and arms, and lift through the top thighs.

Stay in this pose anywhere from 30 seconds to 1 minute.


Half Hero Pose

Half Hero PoseHalf hero pose is a kneeling pose. Half hero pose stretches your shoulders, hips, and thighs. It also strengthens the back and abdominal muscles. This pose is also known as Ardha Virasana.

Level: Intermediate

Steps to do Half Hero Pose (Ardha Virasana)

1. Kneel on the floor with your knees bent and apart, about hip-width distance. Turn your toes inward so that the outer edges of your feet touch the floor.

2. Rest your buttocks on your lower heels and keep both knees together by pushing them against each other

3. Keep your hands on top of the legs and look straight ahead

Cross ankle foward fold

Cross ankle foward fold1. Begin in a standing position with your feet hip-distance apart and parallel.

2. Bring your hands to your hips.

3. Ground down through all ten toes, distributing weight evenly across the balls of the feet and heels. Feel free to rock from side to side, getting a sense of the support beneath you.

4. Inhale arms up overhead, filling the ribs with air, and reach through all ten fingertips.

5. Exhale fold forward from the hips; distribute the weight evenly between the balls of the feet and heels (or bring the weight into the heels if that feels more comfortable).

6. Bend your knees as much as necessary to avoid rounding out of the low back and neck.

7. Cross your right ankle over the left ankle, keeping both feet flexed (toes pointing up toward the ceiling).

8. Reach both hands forward and clasp opposite elbows, allowing your head to hang heavy and relaxed toward the ground (you can also bring your palms together at heart center or hold opposite elbows).

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