What Are Some Stretches to Relieve Sciatica?


Quick Answer

Two stretches for sciatica pain relief are the pigeon and the figure four. Both stretches rotate the hip outward, relieving pressure on the sciatic nerve and reducing the pain and numbness, as stated by Healthline.

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Full Answer

Perform the pigeon stretch by starting on the hands and knees. Point the toes of one leg, and stretch it out until it is straight behind the body. Lean back slightly to stretch the back muscles, then repeat with the other leg, as suggested by Healthline.

To do the figure four stretch, lay on the back and pull both legs towards the body, crossing them as if sitting Indian-style. Place the hands on the ankles, and pull slightly to stretch the muscles. Then, repeat after switching the position of the legs, according to Healthline.

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