An easy way to say goodbye to back pain and sciatica.

2️⃣Hamstring Stretch –  🧘‍♂️Back of Thigh Relief

Often overlooked, tight hamstrings can also contribute to sciatica pain.

  1. Lie on your back.

  2. Pull the affected leg toward you, keeping the knee bent.

  3. Hold your thigh with your hands and carefully try to straighten your leg –  without pain  .

  4. Lower slowly and repeat.

  5. Do  10 reps  , pause, and repeat for  3 sets  .

🐢 Don’t rush  : the goal is gradual relief, not a flexibility record.

3️⃣Seated Piriformis Stretch –  🍐A Classic That Gets Results

A small, pear-shaped muscle located deep in the buttock. When overtightened, it compresses a nerve.

  1. Sit on a stable chair.

  2. Place the ankle of the affected leg on the opposite knee (forming a “figure four”).

  3. One hand holds the foot, the other gently presses the knee towards the ground.

  4. Hold the position for  15 seconds  without any sudden movements.

  5. Relax, breathe and repeat  3 to 4 times  .

🪑A perfect gesture even  at the office  for instant relief from tension.