6 Simple Moves To Ease Sciatica Pain


5. Frog Pose

You begin by lying upside down on the mat on all fours. Place your palms on the floor and your knees on the mat. If you want to avoid knee scraping and make this one easier, roll up the mat like a tortilla and put it under your knees.

Now gradually, start widening your knees until you can feel the stretch in your inner thighs. Make sure the insides of your calves and your feet are placed on the floor, and your ankles must stay aligned with your knees as you lower yourself onto your forearms. Maintain this pose for at least 30 seconds.

Lower Back Stretches Sciatica
Photo Credit: Prevention.com

6. Foam Roll for Hip Rotator

Seat yourself atop the foam roller and bend your knees. Your feet should be placed flat on the floor as you lean your torso backwards. Place your right hand on the floor and shift the weight onto your right hip as you cross your ankle atop your left leg. Now, put your left hand atop your left thigh. Using the support from your foot and hand, roll the bottom of the glutes to your pelvic bone. Keep rolling back and forth for around 30-60 seconds.

How to Use Foam Rollers
Photo Credit: Prevention.com

We sincerely hope that these moves can help you get rid of the excruciating pain in your hips. For best results, maintain regularity while observing these stretches. And if the pain is still uncontrollable, it is highly recommended that you consult a professional medical expert.


  1. Best regards Dr. Nancy Thomas, for health and useful information, thank you
    And the evening of good and you have health and disability


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