3 Exercises to Relieve Sciatica Pain in the Leg: Practical and Effective

 Exercise 2: Hamstring stretch lying down

Ideal for releasing tension in the back of the thigh, which is usually shortened and tight in people with sciatica.

How to do it:

1. Lie on your back on a comfortable surface.
2. Bring the affected leg toward your abdomen.
3. Hold it below your thigh, and slowly stretch your knee as far as you can without straining.
4. Flex again and repeat the movement.
5. 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:

1. Sit on a firm chair or a comfortable surface.
2. Cross the affected leg over the healthy leg (as if you were forming a “4”).
3. Hold the ball of your foot and slowly lower your knee toward the floor.
4. Hold this position for 15 seconds, without forcing or bouncing.
5. I repeated the movement 3 to 4 times.

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