Performing stretches that externally rotate the hip is an excellent way to relieve sciatica pain, according to Healthline. The Figure 4 stretch and Pigeon Stretch help rotate the hips, but it's important to seek guidance from a physician or physical therapist before beginning a new exercise routine.
To perform a Figure 4 stretch, lie on your back on a flat surface, and place your right leg at a right angle, explains Healthline. Grasp your right leg with both hands behind the thigh, and place the ankle of your left leg against the right knee. Switch sides, and repeat.
The Pigeon Stretch works by opening up the hips, according to Healthline. To perform this stretch, sit on the floor and stretch your legs out straight in front of you. Next, bend your legs, and put your right ankle on top of your left knee. Slowly lean forward, and allow your upper body to rest on your thigh. Switch sides after holding the pose for up to 30 seconds.