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  • Writer's pictureShruti GOCHHWAL

Five Exercises for Sciatic Pain Relief

The Sciatic nerve is the largest nerve in your body. The sciatic nerve goes from the rear of your pelvic area down through the back of your thigh. Any pain observed in this area is called sciatica or lumbar radiculopathy. This Sciatic nerve pain affects several muscles namely the piriformis muscle, hip, gluteus maximus, hamstring, and calf muscles. It is estimated that approximately 40% of the people in the United States experience sciatica at some point in time. Exercises help reduce Sciatic Pain and improve the limitations of activity.

How to Relieve From Sciatic Pain?

Sciatic pain Exercise

Massages help relieve sciatic pain, Image credits: pixabay

The following can be done to help ease your sciatic pain.

1. Medications like pain killers and nerve blocking agents

2. Chiropractic adjustments

3. Applying hot and cold packs

4. Medical massage

5. The right exercises

Here we are discussing five exercises for sciatic pain relief.

  1. Child’s Pose (Balasana)

  2. Cobra Pose (Bhujangasana)

  3. Bridge Pose (Setu Bandha Sarvangasana)

  4. Half lord of the fishes pose (Ardha Matsyendrasana)

  5. King Pigeon Hip Stretch (Raja kapotasana)

1. Child’s Pose

Child’s pose Exercises for Sciatic Pain

: A woman performing Child’s pose, Image credits: pixabay

How To Do?

  1. Kneel and make sure your knees are hip-width apart.

  2. Toes should point outwards and place together.

  3. Lean forward to rest your forehead on the floor.

  4. Stretch your palms straight on to the mat and keep it stacked under your forehead.

  5. Stay for up to 5 minutes.

  6. Exhale, release, and come back to a seating position.


This exercise helps tone and relax your body. It aids in lengthening and stretching your spine and promotes flexibility in thighs, hips, and lower back.

2. Cobra Pose

Cobra pose

A woman performing Cobra pose, Image credits: pexels

How To Do?

  1. Lie on your stomach with your hands under your shoulders.\

  2. Squeeze your elbows into your body.

  3. Inhale to lift your head, chest, and shoulders.

  4. Maintain a slight bend in your elbows and keep your chest open.

  5. Engage your thighs, lower back, and abdominals.

  6. Stay in this position for 30 seconds.

  7. Release and rest.


Cobra pose helps in strengthening your spine, promotes circulation and flexibility.

3. Bridge Pose

A woman performing Bridge pose

A woman performing Bridge pose, Image credits: pexels

How To Do?

  1. Lie on your back with your knees bent and your heels in toward your hips.

  2. Bring your arms alongside your body with your palms facing down.

  3. Slowly lift your spine from the floor, raising your hips as high as possible.

  4. To maintain alignment, place a block between your knees or thighs.

  5. Slowly lower back down.

  6. Repeat this pose for 10 minutes.

  7. Relax and come back to the original position.


This exercise helps stretch the spine, relieving pain, and tension. The stimulating effect of this exercise helps boost circulation.

4. Half Lord of the Fishes Pose

Half Lord of the fishes pose

A woman performing half Lord of the fishes pose, Image credits: pexels

How To Do?

  1. Start in a seated position. Bring your right foot to the outside of your left hip with your knee pointed forward or to the side.

  2. Move your left foot to the outside of your right thigh.

  3. Bring your left hand to the floor behind you, staying supported on your fingertips.

  4. Wrap your right arm around your left thigh or bring it to the outside of your left thigh.

  5. With each inhale, lift and lengthen your spine.

  6. With each, exhale, twist a bit more to move more deeply into the pose.

  7. Turn your head to gaze in any direction.

  8. Hold for up to 1 minute.

  9. Repeat on the opposite side.


This twist stretches and lengthens your spine, relieving pain, and tension.

5. King Pigeon Hip Stretch

King pigeon hip stretch

A woman performing king pigeon hip stretch, Image credits: pexels

How To Do?

  1. Start on your hands and knees. Bring your right knee forward and out to the right. Bring your right foot forward as well, until your heel is in line with your left hip and your shin is at about a 45-degree angle.

  2. Keep your foot flexed to protect your knee. To stretch the right piriformis, lean your upper body forward, tuck your left toes under, and slide or walk your left leg straight back, allowing your right thigh to rotate out passively as your hip descends toward the floor.

  3. Keep your hips level to the floor and square to the front of the mat; don’t let your pelvis turn or fall to one side.

  4. Support your right hip with a blanket if it does not reach the floor, and remain in the pose for anywhere from several breaths to a minute.

  5. Experiment with leaning your upper body forward over your shin, and with bringing your torso more upright to vary the stretch to the hip.


This exercise helps open the hip joint and help relieve sciatica.


Always try what works for you. If you observe any discomfort or pain, you should stop the exercise. Seating and standing forward bends should be avoided as they can put a strain in the pelvis and lower back. Avoid strong backbends, twists, and poses that create pressure on your belly. You can slightly modify the positions as per your comfort level.

Take Home Message

Exercises help relieve sciatic pain and strengthen the muscles.

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