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

Sciatica pain occurs as a result of an injury, ruptured disk and spinal stenosis. It is an extremely uncomfortable and terrible pain.

If you experience pain in the sciatic nerve, you should immediately check the lower back and hips.

Dr. Mark Kovach claims that a stretch that allows hip rotation is very useful in this case. Due to the fact that this nerve connects to the femur and the spine, the pain stretches to the feet and the lower limb.

It is estimated that sciatic nerve pain or sciatica will affect 40% of people at some stage in their life. To treat these problems, people usually rely on medications such as aspirin, ketoprofen, relaxants, acetaminophen, and antidepressants.

To naturally relieve the pain and treat these problems, try the following exercises:

Supine Piriformis Side Stretch

You should lie on the floor with flat legs and a straight back. Raise the affected leg and put your foot on the outside of the other leg.

Then, drag the knee across the middle line of your body and hold for 30 seconds. Repeat the same procedure with the other leg.

Standing Piriformis Stretch

Start in a standing position. Raise the painful leg above the knee of your other leg. Make sure to lower the hip at an angle of 45 degrees.

Then, bend the torso upfront and stretch the arms to align them with the ground. Hold for 30 seconds. Repeat the same procedure with the other leg.

McKenzie Press Up

Lie on the floor with your face down. Rest your head for 2-3 minutes on the sides and put your elbows on the ground to lean on. Breathe in and lower your body to relax.

Long Abductor Stretch

Begin in a sitting position, with your legs out and far apart. Bend your body and put the hands on the floor, using your elbows to touch the floor. Hold for 20 seconds.

Supine Piriformis Stretch

Lie down and bend your knees. Cross the painful leg, hold its ankle with one hand and the other knee with your other hand.

Then, you should draw upfront the shoulder in the same line with your ankle. Hold for 30 seconds.

Short Adductor Stretch

Start in a sitting position. Put your legs in front of you.  Put your left hand on the right ankle and your right hand on the left ankle. Then, push down your knees. Hold for 30 seconds.

Hip Extension

Start with your knees and hands on the ground. Make sure your hands are aligned with the shoulders.

Raise the affected leg and make sure to keep the knee tilt. Then, lower it again. Repeat this procedure 15 times.

Bottom Stretch for the Piriformis Muscle

Begin on all fours. Curl the affected foot toward the opposite side toward the shoulder. With the forehead, try to touch the ground.

Stretch with the other leg and push your hips toward the ground. Hold for 30 seconds. Repeat this 3 times.

Outer Hip Piriformis Stretch

Lie down and bend the affected leg. Put your feet close to the knee of the other leg. Then, curl the leg to the opposite side, trying to touch the floor with the knee.

Stretch the left leg and place your right hand on the knee. Elevate the left hand and lower your arm in the opposite direction of the knee.

With your shoulder, try to touch the floor. Hold for 20 seconds. Repeat the same procedure with the other leg.

Side-Lying Clam

Lie on the affected side. Tilt your legs back making an L shape. Your feet should be parallel to each other. Raise the top knee and hold. Repeat this 15 times.

Even though these exercises are extremely helpful, consult your doctor before trying them!



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