This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles,…

This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.

Start position: Lie on your back on a mat or the carpet. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: Bend one knee up towards your chest and hold it with both hands. Hold for 20 to 30 seconds with controlled deep breaths.

Repeat 3 times, alternating legs.

Tips: ▪Don't tense your neck, chest or shoulders. ▪Only stretch as far as is comfortable.

Variation: Grasp both knees and press into your chest.

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