6 Sciatica Stretches That Will Loosen Up All The Right Muscles For Hip And Lower Back Pain Relief

3. Frog Pose

Muscles stretched: adductors and hip flexors.

1. Begin on your hands and knees with back straight.
2. Slowly widen your knees until you feel tension in your inner thighs and groin.
3. Lower your forearms to the floor in line with your torso, while keeping your back straight. Keep the insides of your calves and feet in contact with the floor, ankles in line with your knees. Flex your toes.
4. Look forward and hold the stretch for 30 seconds. Push toward the floor with your hips to optimize the stretch.

4. Wide Side Lunge Pose

Muscles stretched: adductors and hamstrings. This stretch opens the hips and the backs of your legs, through which the sciatic nerve runs.

1. Start with both feet facing forward in a wide stance, keeping your legs straight.
2. Walk your hands to your right foot while bending your right knee and rotating your left foot so that the toes are pointing toward the ceiling. Make sure your right foot stays flat on the floor and your right ankle is in line with your right knee.
3. Hold for 30 seconds, round up, and repeat on the opposite side.

5. Butterfly Stretch