08/12/2025
🩵Quick Tip Tuesday🩵
Dealing with sciatica? These three stretch variations may help relieve tension and reduce discomfort but always listen to your body!
💙Seated Figure 4 Stretch
- Sit upright in a chair with both feet flat on the ground.
- Cross your right ankle over your left knee, creating a "figure 4" shape.
- Keep your back straight and gently lean forward at the hips until you feel a stretch in your right glute.
- Hold for 20–30 seconds, then switch sides.
🩵Supine (lying down) Figure 4 Stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee.
- Reach behind your left thigh and gently pull your left leg toward your chest.
- You should feel a stretch deep in your right hip/glute.
- Hold for 20–30 seconds, then switch sides
💙Supine with a gentle pull of the knee toward the opposite shoulder
- Start in the same position as the supine stretch above.
- While your right ankle is crossed over your left knee, use both hands to gently pull your left knee toward your left shoulder (across your body).
- Hold for 20–30 seconds, then switch sides
These stretches target the piriformis muscle, which can sometimes compress the sciatic nerve and cause pain.
⚠️ Important Note:
If any of these stretches increase your pain or cause numbness, tingling, or discomfort, stop immediately. These may help relieve sciatic symptoms, but they’re not guaranteed to work for everyone. Always consult with your physical therapist to find the right approach for your body.
Have questions or need a personalized plan? We’re here to help!
303-900-7798 or info@askyourpt.org
