Pain from sciatica or sacroiliac (SI) joint issues can be incredibly uncomfortable and frustrating. To find relief from sciatica pain, the active figure-4 stretch is a convenient solution because you can do it as part of the activity that most commonly irritates the sciatic nerve and deep hip rotators: sitting. When done correctly, this stretch not only helps relieve hip tightness that compresses the sciatic nerve, but it can also help keep SI joints moving properly.
Could this help you?
Virtually anyone who sits a lot can benefit from this stretch. It’s especially helpful if you struggle with sciatic nerve issues or have a tight lower back due to stuck SI joints.
What you’ll need
This stretch should be done on a flat chair or surface that enables you to position your legs at a 90-degree angle.
Goals
Help the deep hip rotator muscles, including the piriformis and superior gemellus, relax and stabilize to alleviate pressure on your spine and/or SI joint(s).
Exercise overview
The figure-4 stretch gets its name from the position of your legs during the stretch. It involves resting the ankle of one leg just behind the knee of the other, then hinging forward with a straight spine from the hips. For many, the initial hinge provides a stretch and relief.
If you’re comfortable, you can make the stretch active by moving your hips forward and backward. When you feel a satisfying stretch in your hips (without discomfort in your lower back), you’re on the right track. See the video below for a demonstration.
Frequency and tips
Perform this stretch multiple times throughout the day as needed. Aim for 10-15 reps of moving your hip forward and backward if doing the active version.
- Sit tall, keep your back straight, and hinge forward from your hips.
- Make the stretch active by moving your knee forward and backward (without pushing or pulling with your hands).
Bonus: You can also do this stretch standing. Just find something to balance against and follow the same principles: keep your back straight and actively move your knee forward and backward. Your shoulders should remain stable during the active part of the stretch.
How to stay safe
- Keep your legs at a 90-degree angle. Sitting on a surface too low will cause your back to round, which could irritate your sciatica and eliminate the benefits of the stretch.
- Don’t pull or push on your knee with your hands—it could cause a knee injury. Keep the upper leg level.
- If doing the standing version, ensure you have something to hold onto.
- Always check with your doctor before starting a new exercise.
We’re here to help
The figure-4 stretch is a safe and effective way to find relief from sciatica and other issues related to tight hips. Best of all, it’s convenient—you can do it at home, at work, or virtually anywhere. If you have questions about the figure-4 stretch or would like coaching, we’d be happy to provide guidance during your next visit.