8 Piriformis Stretches That Will Help You Get Rid of Sciatica, Lower Back and Hip Pain

Irritation of the sciatic nerve can cause lower back and hip pain. Many people suffer from this pain that can spread downwards and affect the limps and feet.

The condition can make your everyday activities feel like hell.

The sciatic nerve is found deep in the buttock, swelling and constriction of the muscle can cause irritation of the nerve and pain.

It’s estimated that 4 out of 10 people will experience sciatic pain at some point of their life.

Sciatica is caused by constriction in the piriformis muscle or swelling, caused by injury or spasm.

The treatment involves medication, physical therapy and surgery. The therapy can last as long as the nerve is irritated, which means that if you feel sciatica pain, rush to your doctor.

If you’re suffering from sciatica pain, there are some exercises you can try that will ease the pain. Before starting to do these stretches, you need to warm up. Just take a walk or march in place.

Don’t overdo the stretches, take it easy.

1. Suspine piriformis stretch

Suspine piriformis stretch

  • Lie on your back with your knees bent upwards.
  • Cross your affected leg over the other leg and bend it upwards towards your chest
  • Grab your knee with one and your ankle with the other arm. Pull slowly towards your shoulder until you feel a stretch through the glutes in your butt.
  • Hold as much as you can, at least for 30 seconds.
2. Standing piriformis stretch

Standing piriformis stretch

  • Stand straight and place one leg over your other knee to get a number 4 shape.
  • Lower your hips to the ground slowly and bent your standing leg’s knee.
  • Lean forward with the torso. Extend your arms parallel to the floor. Keep your spine straight.
  • Hold for at least 30 seconds and the switch to the other leg.
3. Long adductor stretch

Long adductor stretch

  • Sit on the floor. Stretch your legs straight out and far.
  • Tilt your torso towards the ground gently and put your hands on the floor next to each other.
  • Touch your elbows to the groung by gently leaning forwards.
  • Hold 10-20 seconds and release.
4. Side Lying clam exercise

Side Lying clam exercise

  • Lie on side, with the affected hip on top.
  • Bend your legs backwards. Keep one foot over the other and legs parallel to each other.
  • Keep your body and spine straight.
  • Keep your feet together. Raise the top knee upward.
  • Return the knee to starting position.
5. Hip extension exercise

Hip extension exercise

  • Get down on all fours. Hands need to be in line with your shoulders.
  • Tilt the weight of the affected leg and raise it upwards, towards the ceiling.
  • Lower your leg slowly. Do 15 reps.
6. Supine Piriformis Side stretch

Supine Piriformis Side stretch

  • Lie on the ground. Your back straight and legs flat.
  • Bend your affected leg upwards and place the foot on the outer side of the other leg.
  • Gently pull the knee of the affected leg across the midline of your body.
  • Don’t lift your shoulders and hips off the ground.
  • Hold for 30 seconds and return to starting position.
7. Buttock stretch

Buttock stretch

  • Get down on all fours.
  • Bring the foot of the affected leg under your butt and twist it towards the opposite side. Point with your knee towards the shoulder.
  • Lower your head so that your forehead touches the ground. Lean your forearms on the ground for support.
  • Stretch the non-affected leg slowly behind you. Keep your pelvis straight.
  • Push your hips slightly towards the ceiling.
  • Hold for 30 seconds and return to starting position. Do 2-3 reps.
8. Seated stretch

Seated stretch

  • Sit on a chair. Cross the affected leg over the other leg.
  • Bring your chest forward and bent slightly forward. Keep your spine straight.
  • Hold for couple of breaths and try to bend a bit further.
  • Hold for 30 seconds and return to starting position. Repeat with the other leg.

3 comments on “8 Piriformis Stretches That Will Help You Get Rid of Sciatica, Lower Back and Hip Pain”

  1. Carol says:

    Thank you very much for this very informative knowledge. Seems more can be done thru physical postures, yoga postures, than medication because it is direct while medicine is indirect.

    1. Bala Murugan says:

      Very good benefit can possible by practice this exercise. Thank you for valuable information

  2. Maria G Zayas says:

    I have read this article and others. Very informative. I congratulate all that can do these exercises. However when a person is in such pain it is very hard if not impossible, to do them. I have tried. The young lady in these photos seems very athletic, something that I have never being. Truly hope that others can benefit. Thank you.

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