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Ease Sciatica, Lower Back, and Hip Pain With These 11 Piriformis Stretches

Sciatica pain is a serious health issue, characterized by intense, debilitating pain, tingling, numbness, and inability to properly move or do even the simplest activities during the day. The pain and discomfort stretch all along the sciatic nerve, down to the feet.

It can be caused by injuries, ruptured disc, spinal stenosis, psychical inactivity, etc. Yet, the pain can be effectively relieved due to a combination of useful body stretching exercises.

Unfortunately, the pain may spread to the lower limb and the feet. This happens because the femur and the spine are connected with the help of the sciatic nerve.

Moreover, the piriformis syndrome is a common issue that occurs when the sciatic nerve goes through the muscle, causing pain in the lower back and the hips.

Numerous people commonly use painkillers to soothe the pain, but these can cause numerous severe side-effects.

However, a set of specific stretching exercises can help you treat the pain and discomfort in a completely natural and safe way. Health experts claim that such exercises can externally rotate the hip to relieve the condition. Yet, remember that you should warm-up with walking.

The following 11 exercises will help you relieve hip, back, and sciatica pain:

Supine Piriformis Stretch

Lying on the floor with the knees bent, cross one leg towards the chest, and hold the knee with one hand. Hold the ankle with the other, draw the leg upfront, and hold for half a minute.

Supine Piriformis Side Stretch

Lye on the floor, with the back straight, and the legs flat on the floor. Tilt the painful leg, put the foot on the outside of the other leg, close to the knee, and drag the knee across the middle line of your body.

The shoulders and nips should remain in the same position on the floor. Hold for 30 seconds, and do the same with the other leg. Do 3 repetitions.

McKenzie Press Up

Rest a few minutes while lying on the floor, with the face down. Then, place the elbows on the floor to lean on, inhale deeply, and hold. Go down again, and relax for a few more minutes.

Standing Piriformis Stretch

Stand up, and place the affected leg over the knee of the other. Lower the hip at 45 degrees, tilt the body, and extend the arms to align them with the grounds. Hold for a minute with the spine straight. Repeat with the other leg.

Outer Hip Piriformis Stretch

While lying on the ground, bend the affected leg, while keeping the foot close to the knee of your other leg. Curl the leg to the opposite side, touching the floor with your knee, and extend the left leg.

Place the right hand on the knee while lifting the left hand. Try to touch the ground with the shoulder, and lower the arm in the opposite direction of the knee. Hold for 20 seconds, and repeat with the other leg.

Side-Lying Clam

Start lying on the side of the affected hip, and tilt the legs back in order to form an L shape, while the legs are parallel and one foot is over the other. The hip should be elevated and the spine straight. Lift the top knee and hold for a few seconds. Do 15 repetitions.

Hip Extension

Start with the knees and hands on the floor, and the hands aligned with the shoulders. Tilt the knees, and lift the painful leg, and lower it. Repeat for 15 times.

Long Abductor Stretch

Sit and extend the legs out and far apart. Bend the body upfront, and place the hands on the ground, in an attempt to touch the floor with the elbows.   Hold for 20 seconds.

Short Adductor Stretch

While sitting, with the feet in front of you, use the left hand to hold the right foot ankle, and the right hand to hold the opposite foot ankle. Push down the knees, and hold for half a minute. Wave with the legs for 10 more seconds.

Bottom Stretch for the Piriformis Muscle

Start on all fours, with the foot of the painful leg under the stomach. The, curl it towards the opposite side, near to the hip, and the knee should be directed toward the shoulder. Touch the floor with the forehead. The pelvis should remain straight, and you should extend the other leg. Push the hips toward the floor, and hold for 30 seconds. Repeat 3 times.

Seated Stretch

Sit on a chair, with the painful leg crossed over the other one. The chest should be upfront, and the back straight.  Take 2 breaths, and bend slowly. Hold for 30 seconds, and repeat with the other leg.

7 Belly-Blasting Exercises You Can Do Sitting Down

A desk job poses some serious health risks since prolonged sitting might cause obesity, diabetes, heart diseases, and even cancer. However, there are simple, but highly beneficial mini-exercises that you can do right at the desk, and burn belly fat.

These are the eight best ones: 

Knee-to-Chest Lift


Helps digestion, burns belly fat, tones the abdominal muscles


Sitting with the spine straight, and the feet on the floor, hip-width apart, elevate the right knee and pull it to your chest. Then, draw the knee closer with the hands, and repeat 20 times with both legs.

Double Knee Lift


It strengthens the belly muscles.


Bring the legs together and the spine straight, hold the sides of the chair with both hands. Then, raise the knees and pull them to the chest. Put the knees down, without touching the floor, and repeat

With a straight back, lift your knees and pull them to your chest -- flex your abdominal muscles.10-20 times.

Toe Touches


This exercise will help you burn the excess fat from the hips and belly.


With the feet on the floor, extend the arms in front of the body, at a shoulder height, and turn the body to the right. Then, bend, and with the right hand, touch the left foot. Hold for a few seconds, and repeat with the other hand. Make 20 repetitions.

Double Knee Lift With Side Bends


It shapes the waist by engaging the oblique muscles to burn fat from the sides of the belly.


Sitting on the edge of the chair, with a straight back, grip the armrests with the hands. Then, bend the body on one side, sit on the glute, and with the legs together, elevate the knees to the chest. Repeat on the other side. Make 10-20 repetitions.

Oblique Stretches


This exercise strengthens the glutes, engages the waist muscles, and tones the belly muscles.


Start beside the chair, put the left hand on the arm of it, and lift the right hand above the head. Raise the right leg and bend the knee so that the heel can touch the area close to the bum.

Start lowering the right hand, to touch the heel of the foot, and return to the initial position. Make 15 repetitions. Then, change the hand and the leg, and do the same on the other side.

Wooden Leg

Benefits: It will boost your lower-body strength


Sit in the chair, and extend one leg out straight in front of you. Hold for two seconds, and then lift it up as high as possible, and hold for two more seconds. Make 15 repetitions with both legs.

Knee-to-Elbow Lift


This exercise engaged the obliques and lower abdominal muscles.


While sitting on a chair with a straight back, and the hands behind the head, elevate the right knee to the chest. Then, twist and bend the torso in order to be able to touch the right knee with the left elbow.

Make 15 repetitions, and try the same with the right elbow and the left knee.

Full Body Lift


It will burn excess fat in the belly, shoulder, and back area.


Sitting on the chair, holding its arms, lift the body above the seat of the chair, to make the legs and hips hang in the air. Then, try to raise the knees to the chest with the help of the abdominal muscles. Hold for 15 seconds, and then lower down the legs.  Make four repetitions.

Remember that you need to maintain a proper position at the desk even when you are not exercising.

According to Jason Queiros, a chiropractor at Stamford Sports & Spine, in Connecticut :

“It’s important that your desk chair be at the proper height to reduce strain on your neck and back. The chair provides the support for your body throughout the day.

Adjust the height so you’re in a 90-90-90 position; feet flat on the floor or on a footrest and your knees and hips bent at 90-degree angles.

Keep your lower spine flat against the back of the chair to maintain proper curvature. The chair will help keep the rest of your back and neck erect in order to decrease your chance of hunching forward, which can cause spasms in the back and neck and lead to headaches. The top one-third of the monitor should be above eye level, both to decrease eyestrain and to prevent hunching forward. “

How to Release the Pinched Nerve in the Lumbar Area (sciatica)- 2 Simple Ways to Get Rid of the Pain

Sciatica is a painful condition which is characterized by a sharp and burning ache, and even numbness, and difficulties to move or stand.

It is a result of an irritation or an inflammation of the sciatic nerve, and the pain stretches all along it, down to the feet. It intensifies due to prolonged periods of standing and sitting.

Yet, this condition is conventionally treated with medications and painkillers, which can cause numerous side effects, and just numb the pain, instead of addressing its root cause.

On the other hand, people claim that they effectively relieve the symptoms of sciatica with the help of a few simple exercises, that treat the inflammation and irritation of the nerve.

Stretching is the most successful treatment for sciatica, as it treats the inflammation, and helps one move freely again. These exercises are performed on a flat surface.

The following 2 are the most beneficial, as they accelerate the recovery, soothe the pain, and relax the muscles:

Stretch #1

Lying on a yoga mat on the floor, bend the knee, and cross it over the thigh of the other leg. Make sure you do not lift the buttock of the ground and pull the knee to the chest. Hold for 40 seconds, and repeat.

Stretch #2

Begin in the same position on the floor, and then bend the painful leg, cross it over the other, and pull it towards the chest. When you feel the stretch, hold for 30 seconds, and release. Repeat a few more times.