Your Guide to Sciatica Relief: Exercises and Treatments

3. Pigeon Stretch

From an all-fours position, extend one leg back, placing the top of the foot on the ground. On an exhale, carefully lower the side of the forward leg's shin to the ground, so the knee is behind the same wrist and the ankle is behind the opposite wrist (anywhere from right behind to the heel touching the other thing, depending on your flexibility). Keep the front foot flexed and if you feel pain in your knee, either move the front foot closer to the back thigh or prop up the front thigh and knee with cushions. Remain on your hands or lower down onto forearms. Hold the position for 20 to 30 seconds, breathing evenly, and return to all fours. Repeat on the other side.