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

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Lower back and hip pain is caused by the sciatic nerve’s irritation. It can spread downwards and affect the feet and limbs. Numerous people suffer from this issue and this pain can affect their daily routines. This nerve is located deep in the buttock and because of swelling or constriction of the muscle it can cause irritation and pain.

It is the main muscle that allows outward movement of the foot, upper leg and hip. If the sciatic nerve passes through the muscle, it can lead to sciatica. Luckily, there are many exercises that can alleviate the pain. You should remember that before you start these exercises, you should warm up using the warm-up activity you want, for example, climbing up and down the stairs, marching in place or taking a walk. Consult a spine specialist before you start any exercise or stretch, and do the exercises within the comfort zone.

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.


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