3 Stretches That Give Instant Relief From Sciatica

By Jenny Sugar

Published on 3/17/2017 at 4:50 PM

POPSUGAR Photography | Louisa Larson
POPSUGAR Photography | Louisa Larson

Whether due to an injury or pregnancy, sciatica hurts! The piercing, shooting pain is caused when the sciatic nerve, which runs from the lower spine down the back of each leg, gets pinched. It can be unbearable, so try these simple stretches to help get some relief.

Seated Spinal Twist
POPSUGAR Photography | Louisa Larson

Seated Spinal Twist

Creating some movement in the spine through twisting poses can relieve pressure from the sciatic nerve. As a bonus, this pose also targets the oh-so-tight piriformis muscle.

  • Begin seated on your mat with your legs extended in front of you. Bend both knees and place your left heel as close to your right sit bone as you can. Cross your right foot over your left knee and plant it on the floor so your outer right ankle is next to your left knee.
  • Reach your right arm behind you, and place your palm on the floor. Cross your left elbow over your outer right thigh to gently increase the twist.
  • Gaze behind you and over your right shoulder, staying here for five breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.
Figure Four
POPSUGAR Photography | Louisa Larson

Figure Four

This relaxing variation of Pigeon really targets the tight piriformis muscle, which is a common cause of sciatica. You'll also feel this in your hips and lower back.

  • Lie on your back with both legs in the air. Place your right ankle on your left thigh above your knee. See the shape of the number four? It is there, just upside down.
  • Reach your right hand through the open space created by your right leg and grab your left hand, which is reaching around the outside of your left thigh. Slowly bend your left knee toward your chest. You should feel a stretch on the outside of your right hip.
  • After five breaths repeat on the other side.
Reclining Big Toe Pose
POPSUGAR Photography | Louisa Larson

Reclining Big Toe Pose

This gentle variation of Reclining Big Toe pose is done with a bent knee so you can really focus on stretching the lower back and hamstring of the leg that's raised.

  • Lying on your back, bend your left knee slightly and plant your foot on the floor. Raise your right leg into the air, keeping your pelvis grounded. Hold your lower thigh or place a strap over the arch of your foot.
  • Keep your torso relaxed, and hold for five breaths. Repeat on the left side.