Everything You Should Know

Sharing my knowledge to the world


It is said that your body has more wisdom than your deepest philosophies. Thus, make use of it and banish back pain from your life.


Back pain is of more than one type. One of the most common types is sciatic pain. It can be cured by a number of ways, which includes both therapies and sciatica exercises for back pain.

To know about these exercises, first, you need to know more about this type of pain.

The Sciatic Nerve

Sciatic nerve pain is sometimes so debilitating and excruciating that you wish to not move even an inch. Its common causes include ruptured disks, spinal stenosis, and injury.

Physical therapists say that the first step to start solving the problem is identifying the part which does not move. Often, hips and lower back are the body parts which are the most problematic.

To relieve you of your pain, here are 5 sciatica exercises for back pain.

  1. Reclining pigeon pose
  2. Sitting pigeon pose
  3. Forward pigeon pose
  4. Knee to the shoulder (of opposite side)
  5. Sitting spinal stretch

Reclining pigeon pose


  • Lie down on your back on a mat and bring one of your legs up forming a right angle. Then clasp both of your hands behind your thigh and lock your fingers.
  • Lift your other leg and place its ankle on the top of the knee of the first leg.
  • Keep this position for a few moments. It will stretch the inflamed piriformis muscles and relax them.
  • Repeat the same steps while alternating legs.

Sitting pigeon pose


  • On a mat, sit with your legs stretched out in front of you.
  • Bend one leg and placing the ankle of the other leg on the knee of the first leg.
  • With your upper body, try to reach the legs by leaning forward.
  • Stay in this position for around 15 to 30 seconds.
  • Repeat the step on the other leg.

Forward pigeon pose


  • Go down on your fours on a mat.
  • Raise one leg while moving it forward, so that the foot of your leg comes in front of the knee o the same leg.
  • Stretch the other leg out with your toes pointing back.
  • Gradually transfer your body weight to your legs so that your legs support your weight rather than your arms. With your hands beside your legs, sit up straight.
  • Take some deep breaths. Which each exhale, lean the upper half of your body forward going over the first leg.

Knee to shoulder of opposite side


  • On a mat lie down, and extend your legs and flex your feet upward.
  • Bend one of your legs and around its knee, clasp your hands.
  • Gently, pull your bent leg towards your opposite shoulder. Stay like this for around 30 seconds. Keep in mind to pull your leg as far as it remains comfortable.
  • Push your knee back to its initial performance.

Sitting spinal stretch

  • On a mat lie down, and extend your legs and flex your feet forward.
  • Bend one knee, and on the flour on the outer side of the other knee, place your first foot.
  • Place the elbow of the second arm on the opposite knee and turn your body, gently, on the side.
  • Keep the position for around 30 seconds. Repeat it thrice, and then change the side.

Exercise carefully

It is advised, not to assume that you will be as flexible as the other person performing it. Also, anyone experiencing sciatic nerve pain for many days should most certainly see a doctor or a physical therapist. They can provide you customized sciatica exercises for back pain which suit you most.