For people who have lower back issues – and especially with sciatica – one yoga pose I use (a lot!) is the Supine Pigeon Pose. The supine pigeon pose is a basic-to-intermediate yoga pose that most people can do. The main muscles (and connective tissue) it stretches and relaxes are the hamstrings, glutes (especially the glute medius and Maximus, the piriformis (a muscle directly over the sciatic nerve in the back), and the IT band on the outside of the leg. Move and relax these and for most people, the pain goes away.