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.