10 Piriformis Stretches to Get Rid of Sciatica, Hip, and Lower Back Pain

Sciatica pain is an extremely uncomfortable and unbearable health issue and can be a result of an injury, spinal stenosis, ruptured disk, etc.

As soon as one experiences pain in the sciatic nerve, s/he needs to immediately check the lower back and hips.

According to Dr. Mark Kovach, a stretch that could allow hip rotation would be highly beneficial. This pain stretches to the feet and the lower limb, as this nerve connects the femur and the spine. In fact, it is the basic muscle for noticeable movements of feet, hips, and upper legs.

The piriformis syndrome occurs when the sciatic nerve goes through the muscle, and it is characterized by hip and lower back pain.

It is estimated that around 40 percent of people will experience sciatic nerve pain or sciatica at some point in their lives. In most cases, these issues are treated with medications such as muscle relaxants, aspirin, ketoprofen, antidepressants, and acetaminophen.

If you suffer from these issues, you can naturally relieve the pain with the help of the following exercises:

Supine Piriformis Side Stretch

Lie on the floor with a straight back and flat legs. Raise the painful leg, put the foot on the outside of the other leg, and drag the knee across the middle line of the body. Hold for 30 seconds, and repeat with the other leg.

Standing Piriformis Stretch

In a standing position, raise the affected leg above the knee of the other leg, and lower the hip at an angle of 45 degrees. Next, bend the torso upfront while stretching the arms to align them with the floor. With a straight spine, hold for 30 seconds, and repeat with the other leg.

McKenzie Press Up

On the floor with the face down, rest the head for two or three minutes on the sides. Next, put the elbows on the floor to lean on, inhale, and lower the body to relax.

Long Abductor Stretch

Start in a sitting position, and the legs out and far apart. Then, bend the body and put the hands on the ground, while trying to touch the floor with the elbows. Hold for 20 seconds.

Supine Piriformis Stretch

Lie down with bent knees, cross the affected leg, hold its ankle with one hand, and hold the knee with the other. Draw upfront the shoulder in the same line with the ankle, and hold for 30 seconds.

Short Adductor Stretch

From a sitting position, put the legs in front of you, and the left hand on the right ankle, and hold the right hand on the left ankle. Next, push down the knees, and hold for 30 seconds.

Hip Extension

With the hands and knees on the floor, and the hands aligned with the shoulders, lift the painful leg while keeping the knee tilt, and lower it again. Repeat 15 times.

Bottom Stretch for the Piriformis Muscle

Start on all fours, and curl the painful foot toward the opposite side, near the hip, toward the shoulder. Try to touch the floor with the forehead, stretch the other leg, and push the hips toward the floor. Hold for 30 seconds, and make three repetitions.

Outer Hip Piriformis Stretch

Lie down with the painful leg bent, and the foot close to the knee of the other leg. Next, curl the leg to the opposite side while touching the ground with the knee.

While stretching the left leg, place the right hand on the knee, and elevate the left hand. Lower the arm in the opposite direction of the knee while trying to touch the ground with the shoulder. Hold for 20 seconds, and repeat with the other leg.

Side-Lying Clam

Lie on the painful side, tilt the legs back into an L shape, with the feet parallel to each other. Then, lift the top knee, and hold for a few seconds. Repeat 15 times.

These exercises would be of great help in the treatment of these issues, but make sure you consult your doctor before trying them.

Sources:
houseandfamilytips.com
livelovefruit.com

TO CONTINUE, SEE THE NEXT PAGE (CLICK THE BLUE NEXT BUTTON BELOW)

To Top