Many people face the problem of back pain. This is a result stemming from the irritation of sciatic nerve. Moreover, this type of pain can spread down to your limbs and feet. This pain can interfere with your lifestyle because you will find it difficult to make any movements.

However, there are some treatments and trainings that can help you get rid of sciatica. Before starting your self-medication, we recommend you consult with your doctor because there may be other, underlying causes of pain that you feel.

The most effective way to get rid of sciatica is stretching. Stretching is beneficial for a wide range of muscle-related injuries, but also for sciatica, hip and back pain. The most important thing is to warm up before stretches. You may go up and down the stairs, or something else. You need to perform these warm up exercises for a few minutes.

So, we would like to present you a list of 10 stretches to help you get rid of sciatica. This stretching workout includes exercises such as Spinal Twist (hold this position for about 30-60 seconds and then release), Supta Virasana (hold it for 30 seconds to a minute), Outer-hip Piriformis Stretch (stay in this position for about 20 seconds), Long Adductor Stretch (hold this position for about 10 to 20 seconds and then release), Short Adductor Stretch hold this position for 30 seconds then release), Side-lying Clam Stretch (repeat 15 times), Hip Extension Stretch (repeat 15 times), A Tree Pose (hold for 30 seconds), Buttocks Stretch For The Piriformis Muscle (hold this position for 30 seconds), and Seated Stretch (hold this position for a total of 30 seconds before releasing slowly).

We wish you a speedy recovery! Good luck!

READ MORE: These effective exercises help you tighten your butt and tone abs

#1. Spinal Twist (hold this position for about 30-60 seconds and then release)

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Credit: BetterMe

#2. Supta Virasana (hold it for 30 seconds to a minute)

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Credit: BetterMe

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#3. Outer-hip Piriformis Stretch (stay in this position for about 20 seconds)

Credit: BetterMe

Credit: BetterMe

#4. Long Adductor Stretch (hold this position for about 10 to 20 seconds and then release)

Credit: Freepik

Credit: Freepik

#5. Short Adductor Stretch hold this position for 30 seconds then release)

Credit: Freepik

Credit: Freepik

#6. Side-lying Clam Stretch (repeat 15 times)

Credit: BetterMe

Credit: BetterMe

#7. Hip Extension Stretch (repeat 15 times)

Credit: Freepik

Credit: Freepik

#8. A Tree Pose (hold for 30 seconds)

Credit: BetterMe

Credit: BetterMe

#9. Buttocks Stretch For The Piriformis Muscle (hold this position for 30 seconds)

Credit: BetterMe

Credit: BetterMe

#10. Seated Stretch (hold this position for a total of 30 seconds before releasing slowly)

Credit: Freepik

Credit: Freepik

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