When the sacroiliac (SI) joint becomes inflamed or experiences too much or too little motion, it can irritate the sciatic nerve, causing radiating pain. Performing range of motion exercises directed at the SI joint can often restore normal movement and alleviate the irritation of the sciatic nerve.
Lie on your stomach, facing down. Prop your body up with your elbows and forearms. Hold this stretch for 5 to 30 seconds, repeating 5 to 10 times. For an advanced stretch, begin on your stomach with your hands at chest level. Press up through your arms while your pelvis remains in contact with the ground. Keep your lower back and buttocks relaxed for a gentle stretch.
Single Knee-to-Chest Stretch
Lie flat on your back and cross one knee over the opposite knee. Pull the lower knee up towards your shoulder on the same side. Interlock your fingers behind your thighs or use a rolled towel to help gently pull your knee closer toward your chest. Hold this stretch for 5 seconds and repeat on both sides 5 to 10 times.