10 Simple Stretches That Will Eliminate Lower Back, Hip And Sciatica Pain

6. HIP EXTENSION EXERCISE
With the hands and knees on the ground, and the hands aligned with the shoulders, tilt the weight off the painful leg and elevate the leg upward toward the ceiling. Slowly lower it, and make 15 repetitions.

7. SIDE LYING CLAM EXERCISE
You should lay on the side, in order the affected leg to be on top. Then, bend the legs backward to get an L shape, but one foot should remain over the other and the legs should be parallel to each other.

Next, lift the top knee upward, and slowly return it. Make 15 repetitions.

8. SEATED STRETCH
You should start by sitting on a chair, with the affected leg over the other leg’s knee. Then, bring the chest forward and bend forward a bit, and hold for a few breaths. Then, try to bend a bit more, and remain thus for 30 seconds. Repeat with the other leg.

9. SHORT ADDUCTOR (INNER THIGH) STRETCH
Sit on the floor and put the soles of your feet together in front of the pelvis. With the opposite hands, hold the ankles, push downward with the knee in order to touch the ground with them, and hold for half a minute.

Release and in the next 30 seconds, flutter the legs in that position (like a butterfly).

10. SUPINE PIRIFORMIS SIDE STRETCH
Lying on the ground with the legs flat and the back straight, bend the painful leg upward, and put the foot on the outer side of the other leg, close to the knee.

With the other leg, pull the knee of the painful leg across the midline of the body, and hold for 30 seconds. Make 3 repetitions.