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

5. STANDING HAMSTRING STRETCH

From an erect position with your feet together, stand in front of a sturdy table, bench or ledge that is about hip-width high. Lift one leg and let your heel rest on the object in front of you. You need to keep your legs straight without locking your knees. Bend forward at your waist while keeping your spine straight. You reach the right level when you feel a stretch in the back of the elevated leg. Maintain this pose for 30 seconds and then release to the original position. Repeat the exercise three times for each leg.

6. FROG POSE (ADVANCED)

Start by getting down on all fours on the width instead of the length of your yoga mat. Place your hands on the floor as you slowly widen your knees. Try to keep the inside of the calf and foot of each leg touching the floor. Gradually lower your body down to your forearms. Hold the pose for 30 seconds for a series of three stretches.

7. TWO KNEE TWIST

Lie on your back on your yoga mat with your knees bent and a pillow to support your head. Spread your arms to each side to form a T shape and keep your shoulders flat. Slowly rotate your knees to the left and hold for a count of 60 before switching sides. Repeat the stretch three times.

8. CHILD’S POSE

Get down on your hands and knees with your hands out in front on the yoga mat. Slowly extend your hands forward as you lower your body into a crouch.

These top 8 sciatica stretches should help you with your hip pain and lower back pain if you maintain your stretching routine.