These 10 Piriformis Stretches Help You Get Rid Of Sciatica, Hip And Lower Back Pain

- in My Exercises
Lower back pain

More and more people suffer from lower back pain. Usually, this is a result stemming from the irritation of your sciatic nerve. But this type of pain can also spread down to your limbs and feet. This pain can affect one’s daily routine, and many have been looking for ways to naturally get rid of it. Well, look no further.

The nerve we mentioned, sciatic, lies deep in one’s buttock. And due to its closeness to the piriformis muscle, if there is any swelling or constriction in this specific muscle, the consequence can be nerve pain and irritation. This muscle joins the top of your femur to your spine. It plays a vital role in the outwards movements of your upper leg, foot, and hip. And the nerve in question passes beneath this muscle. Having explained this, in some cases, the nerve may pass through the muscle, and this can lead to so-called ‘sciatica symptoms,’ which are caused by the piriformis syndrome.

This leaves the individual with hip and lower back pain that doesn’t seem to go away on its own. This, in turn, leads to limited movement and poor balance. Luckily there are exercises one can do to fix this, but it is always advisable to consult with your physician as there may be other, underlying causes for the pain you feel. Another word of advice when doing these piriformis stretches is to always stay within your limits of comfort. Remember, don’t push it as it might lead to further complications. In this specific case, pain (even a little amount) is NOT gain.

5. Short Adductor Stretch

  • This stretching exercise also requires you to be sitting on the ground. Simply position your feet’s soles in front of your pelvis.
  • Oppositely use your hands to hold the ankles. This means your right hand should be holding your left ankle and the other way around.
  • Try and touch the ground with your knees by slowly and gently pushing them downward.
  • Hold this position for 30 seconds then release. Move your legs in a fluttering position (similar to a butterfly) for another 30 seconds.

Note: For an even deeper stretch, try using your elbows to push the knees downward, bending your torso and maintaining your back in a straight position. Here is a video to help do it right:

6. Side-lying Clam Stretch

  • Lie down on your side. Your affected hip should be on top.
  • Proceed by bending your legs backward. This should look a bit like the letter L. Do this while keeping one of your feet over your other one. The legs should be parallel to one another.
  • Make sure your spine isn’t bent, and that the affected hip remains directly on top.
  • Raise your top knee in an upward position, making sure your feet remain together, and that your body stays in the original pose.
  • Now just slowly return your knee to its original position. Repeat this 15 times.

Here is a helpful video for you:

7. Hip Extension Stretch

  • Your starting position should be on all fours on the ground. Make sure that the hands are aligned with your shoulders.
  • Move your weight from your affected leg and raise your leg upwards in the direction of the ceiling. Your knee should be bent.
  • Now just slowly lower the leg back to almost the initial position. Repeat this 15 times.

Here is a video to show you exactly how:

8. Supine Piriformis Side Stretch

  • This is also a stretching exercise which requires you to be lying down. Your back should be straight and your legs flat.
  • Bend your affected leg in an upwards position. Position your foot on your other leg’s outer side. This should be near your knee.
  • Gently and slowly pull your affected leg’s knee across your body’s midline using your opposite hand. Do this until you feel a stretch, but remember, no pain. If there is some, it means you just need to loosen the stretch a little bit.
  • It is important that your hips and shoulders stay glued to the ground while doing this.
  • Hold this for 30 seconds, then return to the original position and switch to the other leg. Repeat this stretching exercise about 2-3 times.

Once again, here is a video to aid you with any confusion:

9. Buttocks Stretch For The Piriformis Muscle

Again, this exercise should be done on all fours.

  • Proceed by bringing the foot of your affected leg under your trunk. Now twist it in the opposite direction. This should be near the hip, and your knee should be pointing towards your shoulder.
  • Your next step is to lower your head until you are touching the ground with your forehead. For support, best to lean your arms on the floor.
  • Now slowly proceed by stretching your non-affected leg out behind you. Do this while maintaining your pelvis in a straight position.
  • Now just slightly push the hips towards the ground.
  • Hold this position for 30 seconds before returning to the initial one. Don’t rush. Repeat this stretching exercise 2-3 times.

Here is a video on how to do it properly:

10. Seated Stretch

  • As its name states, you should sit on a chair for this one. Cross your affected leg over the knee of your other leg.
  • Bend forward slightly, making sure also to bring the chest forward. Make sure your spine is straight at all times.
  • Hold this position for a few moments. Then try and bend yourself a bit further. Once again, the most crucial thing is that you don’t feel pain while doing this.
  • Hold this position for a total of 30 seconds before releasing slowly. Then just repeat the whole process with your other leg as well.

This stretching exercise also has an accompanying video to make it easier for you:


This article (These 10 Piriformis Stretches Help You Get Rid Of Sciatica, Hip, And Lower Back Pain) was created and published by  Why Don’t You Try This and is published here under a Creative Commons license with attribution to Why Don’t You Try This.

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