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Sciatica results when your sciatic nerve gets pinched in your lower back. The pain is typically felt as originating in your buttock, radiating down your thigh. Stretching exercises can help reduce sciatic pain. Your sciatic nerve runs through your piriformis, a muscle located deep in your glutes.
1 While on the back, bring your right leg up to a right angle and grasp it with both hands behind the thigh, locking your fingers. 2  Take your left leg and place your ankle against the knee. 3  This helps stretch the tiny piriformis, which sometimes becomes inflamed and presses against the sciatic nerve causing pain.