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10 Piriformis Stretches That Can Help You Get Rid of Sciatica, Lower Back and Hip Pain

Hip and lower back pain can come as a result of a sciatic nerve, caused by a certain irritation. The pain can spread downwards to the feet and limbs, and it’s something that many people suffer from and ruin our everyday routine. This nerve is located deep in the buttock, so swelling in the muscle and constant contraction may lead to pain and irritation to the nerve.

This is a problem that it’s very common, actually 4 out of 10 people suffer from sciatica or irritation of the nerve.

We give you 10 piriformis stretches for sciatica relief, but before you do these stretches ask your doctor first. Do not overdo them, because you’ll lead yourself to pain and will make complications. You can perform these stretches where ever you feel comfortable.

Here are the 10 piriformis stretches:

1. Supine Piriformis Stretch

Lie down with your knees bent upwards. Cross your affected leg over the other leg, by bending it upwards towards the chest. Grab your knee with one hand and the ankle with the other hand and pull slowly towards the shoulder which is in line with your ankle until you feel the stretch in the buttock muscles. Hold for 30 seconds or a minute, then release.

2. Standing Piriformis Stretch

While standing, place the hurt leg over the other one’s knee and hold it. Slowly lower your hips towards the ground for a 45-degree angle while bending your standing knee. Lean forward with your torso and extend the arms parallel to the ground, while keeping your spine straight all the time. Hold it for 30-60 seconds and switch legs when done.

3. Outer Hip Piriformis Stretch

Lie on your back and bend your affected leg upward by placing your foot close to the back of the other leg’s knee. Tuck your foot behind the other leg’s knee and twist your leg to the opposite side with the knee touching or facing the ground. Place your hand on the side where the knee is and raise the other arm in air. Slowly start lowering your other arm towards the opposite direction of the knee. Stay in this position for 20 seconds, then switch.

4. Long Groin Stretch

Sit on the floor and stretch your legs straight out and as far as you can. Gently tilt your torso forward and towards the ground and place your hands on the floor. Try to touch your elbows on the ground by gently leaning forward. Hold for 10-20 seconds and then release.

5. Short Inner Thigh Stretch

While standing on the ground put your feet positioned in front of your pelvis. Hold your ankles with the opposite hands. Gently push downward with your knees with an intention to touch the ground. Stop if any pain occurs in this process. Hold for 30 seconds and release. Flutter your legs while standing up.

6. Side Lying Clam Exercise

Lie on the side with the affected hip on top. Bend the legs to achieve an L shape while keeping one foot over the other and your legs parallel to each other. Make sure your body and spine are not bend in any way, keep them straight. Keep your feet together, raise the top knee upward, while paying attention to the body that remains in that position. Repeat 15 times.

7. Hip Extension Exercise

Place your hands and knees on the ground (get on the ground on all fours). Make sure your hands to be in line with your shoulders. Tilt your weight off the affected leg and raise the leg upward (with the knee bent) towards the ceiling. Lower your leg slowly reaching the same position before and repeat 15 times.

8. Supine Piriformis Side Stretch

Lie on the ground with the back straight and your legs flat. Bend the affected leg upwards and place and place the foot on the outer site of the other leg near the knee. Using the opposite hand gently pull the knee of the affected leg across the midline of your body until you feel the stretch. Make sure you don’t lift the shoulders and hips off the ground. Hold for 30 seconds, then switch the legs.

9. Buttocks Stretch For The Piriformis Muscle

Put your hands and knees on the ground. Bring the affected leg’s foot underneath your torso and twist it towards the opposite side, while pointing the knee towards the shoulder. Lower your head until your forehead touches the ground and lean your forearms on the ground for support. Start stretching the non-affected leg behind you. Push your hips slightly towards the floor. Hold for 30 second and repeat with the opposite side.

10. Seated Stretch

Sit on a chair and cross the affected leg over you other leg’s knee. Bring on your chest forward and slightly bend forward, while keeping your spine straight at all times. Hold for a couple of breaths and try to bend a bit further if you don’t feel pain. Stay for 30 seconds and release. Repeat with the opposite leg.

Source: Curious Mind Magazine


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