6 Sciatica Stretches to Prevent and Relieve Hip and Lower Back Pain


About 60-80% of Americans are suffering from some kind of back pain, and lower back pain affects most of them. It is associated with various symptoms, which can range from slight stiffness or soreness to a painful sting or a “shocking” feeling.

To treat these symptoms and relieve the pain, you need to strengthen the muscles of the back and boos their flexibility in order to support the abdominal, hip, pelvic and back area.

Stretching is one of the best ways to achieve this. It makes you more flexible and thus provides a greater range of motion, builds strength, and makes it easier to lift heavy objects. Moreover, stretches will improve the body posture, stabilize the core and prevent back injuries.

These are the 6 most beneficial stretches in the case of sciatica and back pain:

  1. Camel Pose

Target: Rectus Abdominus and External Obliques.


Kneel down and put the hands behind on the bottom of the feet. The hips should be pushed up and forward. This will improve the stability of the core and improve the body posture.

  1. Wide Forward Fold

Target: Adductors.


Sit on the ground, bend the knees and keep the spine upright. Then, slowly straighten the legs and round the back by leaning forward to reach for your feet with both hands. This will open up the hips and boost mobility.

  1. Frog Pose




You should start with the hands and knees on the floor, with the knees widened to feel the stretch in the groin muscles. Then, push against the floor with the hips to open them up more.

  1. Wide Side Lunge Pose

Target: Adductors and Hamstrings. (image 5)


The feet should face forward in a wide stance, and the legs straight. With the hands, “walk” to your right foot and bend the right knee while rotating the left foot.  The toes should be facing the ceiling. Switch sides. This will stretch the back of the legs, and improve the mobility of the hips.

  1. Butterfly Stretch

Target: Adductors.


Sit on the ground, with the soles of the feet touching each other, and a straight back. Press the knees down with the hands.

  1. Forearm Extensor Stretch

Muscles Stretch: Forearm Extensor. (image 6)


You should roll the shoulders backward to stick the chest out.  Put the left hand outstretched with the fingers folded together and the right hand cupped over it.

Next, press the left hand towards the body with the right hand. This stretch will help you lower the risk of injuries and ease the lifting and carrying of heavy objects.

For best effects, perform these stretches consecutively, and take a minute for each of them.