Ideal for releasing tension in the back of the thigh, which is usually shortened and tight in people with sciatica.
How to do it:
- Lie on your back on a comfortable surface.
- Bring the affected leg toward your abdomen.
- Hold it below your thigh, and slowly stretch your knee as far as you can without straining.
- Flex again and repeat the movement.
- Do 10 repetitions, and perform 3 sets with rest between each one.
Exercise 3: Seated piriformis stretch
The piriformis muscle can press on the sciatic nerve if it is tight. This stretch seeks to relieve that pressure.
How to do it:
- Sit on a firm chair or a comfortable surface.
- Cross the affected leg over the healthy leg (as if you were forming a “4”).
- Hold the ball of your foot and slowly lower your knee toward the floor.
- Hold this position for 15 seconds, without forcing or bouncing.
- I repeated the movement 3 to 4 times.
Additional Tips
- Do these exercises in comfortable clothes and in a quiet place.
- Maintain steady, relaxed breathing during movements.
- Don’t do the exercises if you feel stabbing pain, severe tingling, or weakness.
- Consistency is key: practice these stretches at least 3 times a week to notice improvements.