There are many sciatica exercises to relieve pain. These exercises are very useful and important for all the patients who suffer through sciatic pain. This pain is truly unbearable and the patient cannot even feel like getting up from the bed. Tikkay khan is a renowned name that is known by the patients of this pain.













There are several causes of this kind pf pain including ruptured disc, injury or spinal stenosis. No matter what causes this pain. The only thing that matters is that you shall start doing the right exercises to make the pain better gradually.





According to Dr. Mark Kovacs, this pain can be made better if the patient starts doing any kind of exercise that has to do with external rotation of hip. Following are some simple, easy but very effective sciatica exercises.

Reclining pigeon pose



You might have heard about a very common pigeon pose in yoga. The purpose of this pose is to open up the hip area. This pose can be done in different ways to get different type of benefits. The reclining pose of this version is very effective to treat sciatica pain .

Lay on your back and lift up your right leg to make a right angle.

Lock your fingers of both hands in order to hold your thigh.

Now lift up your left leg and bring your right leg’s angle right at the top of your left leg’s knee.

Stay in the same position for 5 seconds. In this way, all the piriformis muscles are going to be stretched and you will feel relieve in the pain. Now repeat the same pose with the other leg.

Do this exercise on daily basis. You will definitely feel relief in the pain within a week.

Shifting pigeon pose

Follow the below mentioned steps to do this pose accurately.

Sit comfortably on the floor mat and keep your legs straight open in front of your body.

Bring your right leg towards you by bending the knee and directing the ankle right at the top of your left leg’s knee.

Slowly start leaning forward and try to push forward your upper body so that it could reach your thighs.

Stay in the same position for 15 seconds. It will help in stretching your glutes and the entire lower back.

Repeat with the other leg too.