Here are some simple, easy stretches that can be performed in moderation for the relief of sciatic nerve pain:
1. The Standing Back Twist
Stand with one foot positioned on a chair, and place the outside of your opposite hand on your raised knee. Placing your other hand on your hip, rotate your upper body while keeping your hips facing forward. This position can be held for thirty seconds at a time.
2. The Knee Raise
Lie on your back and draw one knee up towards your chest, keeping the other leg straight on the floor. Keeping your shoulders on the floor, push down with your knee while pulling up with your hands.
3. The Two Knee Twist and The Single Knee Twist
These are two variations on the same stretch. Both are performed lying flat on your back, with your arms spread so that your body forms a T shape. For the single knee twist, raise one knee at a 90 degree angle and flex your bent leg to one side. For the two knee twist, perform the same stretch but with both legs bent at a 90 degree angle.
4. The Cat Pose
This super easy yoga pose is great for beginners. Start by kneeling with your hands positioned below your shoulders. Slowly arch your back upwards, with your head facing down, for a count of 5 deep breaths, then relax. Repeat for 3 full cycles.
5. The Child Pose
This pose is good for cooling off once you’ve performed the previous four stretches. Kneel on the floor, settling back onto your heels while leaving your hands on the floor in front of you. Hold the pose for as long as you like, but be careful! Too long can be rough on your knees.