The sciatic nerve pain can cause severe, debilitating pain. Originating in the lower spine area, it can show up even without an injury causing it. The main causes of sciatica pain includes a ruptured disk, a narrowing of the spine canal and injuries. If you experience sciatica pain, you should consult your doctor to examine your health and find the proper treatment.

Most people who experience this kind of pain, use painkillers to alleviate pain. However, you should know that there are plenty of exercises that can help you get rid of sciatica pain without any side effects. Health experts claim that the best way to reduce sciatica pain is to perform stretching exercises that can externally rotate the hip to relieve your condition. That is why we would like to show you eleven stretches moves that can help you reduce sciatica, hip and lower back pain.

This stretching workout includes easy moves such as supine piriformis stretches, standing piriformis stretches, hip piriformis stretches, long abductor stretches, short adductor stretches, side-lying clams, hip extensions, supine piriformis side stretches, bottom stretches of the piriformis muscle, seated stretches and mcKenzie press up.

Perform these basic stretching exercises gently to strengthen and stretch your body. You can also pick up a few of these exercise and perform them when you wake up. If you do this stretching training routine regularly, you will notice wonderful results in one month. Do you want to perform this stretching routine? Scroll down to see the instructions in order to prevent injuries. We wish you good health!

READ MORE: Fitness trainer gives 10 best exercises for women weight loss

#1. Fish pose

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Credit: BetterMe

#2. Child pose

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Credit: Freepik

READ MORE: 7-minute intense HIIT workout to tone whole body

#3. Hip piriformis stretches

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Credit: Freepik

#4. Long abductor stretches

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Credit: Freepik

#5. Short adductor stretches

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Credit: Freepik

#6. Side-lying clams

Credit: BetterMe

Credit: BetterMe

#7. Hip extensions

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Credit: BetterMe

#8. Supine piriformis side stretches

Credit: Freepik

Credit: Freepik

#9. Bottom stretches of the piriformis muscle

Credit: Freepik

Credit: Freepik

#10. Seated stretches

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Credit: Freepik

#11. McKenzie press up

Credit: Freepik

Credit: Freepik

READ MORE: 8 simple moves that help make your arms toned and sexy

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