7. Seated Hip Stretch

Good news: you can do this sciatica stretch in a chair!  This pose is very similar to the pigeon pose variations, but it also helps your lower back.  Start by sitting in a sturdy chair with both feet on the ground. Then, bring your right ankle up and across your left knee so that your legs form a “figure 4”.  With a straight back, slowly lean forward until you feel a stretch across your glute, hip and lower back.  Hold this stretch for 30 seconds, breathing continuously.  Repeat the stretch on the other leg, and repeat the whole sequence a few times, resting in between.  This stretch should help alleviate and treat sciatica pain in your back and legs.