10 Piriformis Stretches To Help You Get Rid Of Sciatica, Hip And Lower Back Pain


Lower back pain and hip pain is caused by the irritation of the sciatic nerve, this nerve spreads down to the limbs and feet. Studies have shown that 4/10 people will irritate this nerve at some point in their life.

Below the piriformis muscle, it is located deep in the buttock. Sciatica pain and irritations can also be caused by swelling.

From the spine to the top of the femur the piriformis muscle is connected, it is the main muscle that supports the movement of the upper leg, the hip, and the foot.

Sciatica symptoms can be caused if this nerve goes through the sciatic nerve, this is known as the piriformis syndrome. It is characterized by poor movement, loss of balance, and a lot of pain in the back and the hips.

Constriction of the piriformis muscle is the main cause of sciatica, but there are other things that it can be caused from.

In many cases from this syndrome, the sickness and pain are treated with a lot of medications like acetaminophen, aspirin, physical therapy, NSAIDs or even surgery. It may also be treated with painkillers, muscle relaxants, etc.

Some people have ignored the symptoms, and they didn’t take any responsibilities about it, and spent their lifetime under medications.

The following stretching piriformis exercises are showing wonderful results, in treating sciatica pain.

First try to consult with your spine specialist, then try doing these exercises, but first warm up for several minutes and while doing the exercises always try to be in your comfort limits.

Therefore, you can start with these 10 simple exercises for treating sciatica pain, you may be surprised by the effects that these exercise can deliver you!

1. Piriformis Stretch in a Standing Position

While standing over your knee put the painful leg, towards the floor at a 45 degree angle simply lower the hips, while you bend the knee of your leg that you are standing on, lean a bit forward and extend your arms parallel to the floor. With a straight spine, hold that position for 1 minute and then switch legs.

2. Supine Piriformis Stretch

Lie down and with your knees bent upwards, over your leg cross the painful leg and bend it to your chest. Than with your hand grab 1 knee and the ankle with your other hand, just like in the video. Gently pull toward your shoulder in the same line with the ankle, hold for 30 seconds.

3. Outer Hip Piriformis Stretch

Lie down on your back, bent upward with your sick knee, place your foot close to the back of your knee of your other leg. Then tuck in the foot and twist your leg to the opposite direction by making your knee to touch the ground.

Put your arm on the knee, and put your other hand in the air. Start lowering your arm to the opposite side of your knee, hold that position for half a minute. Switch legs and repeat the same.

4. Buttocks Stretch for the Piriformis Muscle

With your knees and hands on the floor, tuck your knee under your belly and twist it to the opposite direction. Point your knee to the shoulder.

Point your face to the floor and try to touch the ground with your forehead, lean your forearms on the ground. The other leg should be stretched behind you, then carefully try to push the hips to the floor. Hold this position for a minute and repeat this 3 times, just like in the video.

5. Long Adductor (Groin) Stretch

Sit down stretch your legs as far apart as possible. Put your hands on the floor one next to each other and tilt the torso towards the floor. Lean forward carefully and try to touch the ground with your elbows, if you can hold still for half a minute if possible.

6. Hips Extension Exercise

In a position of a baby crawl, put your hands in a line with your shoulders, stretch your leg by elevating it up in the air, then put it back in the same positions. Make 15 reps.

7. Side Lying Clam Exercise

Lie down on the side, of course not on your painful leg. Than shape the letter L with your body by pointing your legs backwards. Make sure that one foot is over another, also the legs should be parallel. Then slowly lift the top knee upward, and return it. Make 15 reps like in the video.

8. Seated Stretch

Sit on a chair, sit leg over leg with your affected leg on top, like in the video. Straighten your spine and lean a bit forward, take a few breaths and lean forward a bit more. As far as you can, hold this position for half a minute. Repeat the same with the other leg.

9. Short Adductor (Inner Thigh) Stretch

Sit on the ground and touch your foot with the bottom of your other foot, then touch your ankles with your opposite hands, push down as far as possible towards the ground, it is similar to butterfly movement.

10. Supine Piriformis Side Stretch

Lie down flat on the ground, with a straight back. Push your painful leg upward, point the foot to the outer side of the other leg, close to your knee.

With your other leg, pull your painful knee upwards, and hold that position for half a minute. Repeat this 3 times.


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