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

An irritation of the sciatic nerve inflicts pain upon the hips and lower back, which goes all the way down to the legs and feet. Around 4/10 people are going to experience sciatica or irritation of this nerve at a certain point in their life. The sciatic nerve finds its place deep inside the buttock, underneath the piriformis muscle, which means that its structure and swelling are also able to lead to sciatica irritations and pain.

The muscle stretches from the top of the femur until the end of the spine, and it’s the one in charge of the hip, upper leg, and foot’s outward movement.

This nerve could possibly pass through this muscle and therefore prompt sciatica manifestations, otherwise referred to as the piriformis syndrome, causing extreme lower back and hip pain, disrupted movement, and imbalance.

You can treat this condition with prescription drugs such as aspirin, acetaminophen, or NSAIDs, physical therapy, and surgical procedures. To deal with the pain people also use antidepressants, muscle relaxants and painkillers.

However, we believe that nothing is as helpful as these piriformis stretches:

Just keep in mind to warm up before the stretches!

Standing Piriformis Stretch

Place the affected leg on top of the other one’s knee, bring the hips closer to the ground at a 45-degree angle, at the same rime bending the knee of the leg standing up, lean frontally and position the arms parallel to the floor. Keep them like that for 1 minute with a straight spine, and switch to the other leg.

Supine Piriformis Stretch

You have to lay down with the knees up and bent, place the affected leg on top of the other by bringing it closer to your chest. With one hand, grab one of the knees, and with the other, the ankle. Next, start pulling slowly in the direction of the shoulder and keeping it like that for 30 seconds.

Outer Hip Piriformis Stretch

Lay on the ground, with the aching leg up and bent, and move the foot close to the back of the knee of the opposite limb. Tuck the foot inside and twist the limb to the other side by touching the floor with the knee. Place the arm over the knee, and bring the other one up in the air. Next begin to lowering the other arm in the knee’s opposite direction, and keep it like that for 20 seconds.  Next, do the same thing with the opposite leg.

Buttocks Stretch for the Piriformis Muscle

Place your hands and knees on the floor, move the aching leg’s foot beneath the trunk and twist it in the direction of the opposite side, near the hip. The knee has to be facing the shoulder.
Bend your head and touch the floor with your forehead. Extend the opposite leg behind you, slowly pushing the hips in the direction of the floor. Do 3 repetitions of 30 seconds.

Long Adductor (Groin) Stretch

Sit on the ground, extend and spread your legs. Slowly tilt the torso forward in the floor’s direction and place the palms on the ground. Lean forth and try to touch the ground with your elbows, and remain like that for 10 to 20 secs.

Hip Extension Exercise

Put your palms and knees on the floor, and the hands parallel with the shoulders, remove the weight from the affected leg and bring the leg up towards the ceiling. Bring it down and repeat the cycle for 15 times.

Side Lying Clam Exercise

Lay sideways, so the aching leg is on top. Bend your legs backward to form the shape of the letter L, however one foot ought to stay on top of the other and the legs ought to be aligned with each other.
You need to lift the top knee upward, and slowly return it. Do 15 repetitions.

Seated Stretch

Sit a chair placing the aching leg on top of the opposite leg’s knee. The chest should be forth and bent forwards a little, and make sure you hold for a couple of breaths. Make an effort to bend a little more, and stay like that for half a minute. Do the same with the opposite leg.

Brief Adductor (Inner Thigh) Stretch

In front of the pelvis, join your feet together. Grab the ankles, gripping with the opposite hands, push down with the knee for the purpose of touching the ground with them, and gripping them for 30 secs. Than let them go and in the following 30 seconds, flutter the legs in the same position.

Supine Piriformis Side Stretch

Lay on the floor with the legs flat and a straight back, bend the aching limb upward, and place the foot on the outer side of the opposite limb, near the knee. Pull the aching leg’s knee all the way through the body’s midline, with the opposite limb, and hold for half a minute. Repeat three times.

Source: curiousmindmagazine.com


  1. Afton Hites July 28, 2018
  2. Lance Lani August 2, 2018

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