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Sciatica Exercise for Pain Relief

Knee to Shoulder

The knee to shoulder stretch can loosen the piriformis and gluteal muscles, which would be inflamed and pressed and cause sciatica. You first need to lie on the ground with your back. Extend both legs with the feet flexed upwards. Bend the left leg and grasp both hands tightly around the knee. Pull the left leg gently across the body to the right shoulder. Stay in this position in 20 to 25 seconds. Make sure to pull the knee as far as you still feel comfortable. Do three repetitions and switch to your right leg. [2]