10 Piriformis Stretches To Relieve Hip, Sciatica And Lower Back Pain
Pain in the hip and lower back may occur as a result of sciatic nerve irritation. Sciatica pain can spread down and can affect your limbs as well. This is something from which many people suffer, and the pain can influence on your daily life. The sciatic nerve is deep in the buttocks.
Treatment of sciatica includes medications, physical therapy and can even cause surgical intervention.
Exercises to ease the pain of sciatica
It is important to keep in mind that you must remain within comfort. This means that there should be no pain. Otherwise, you can complicate your condition.
IMPORTANT: Before you start any stretching and exercises always first consult a specialist.
1. Supine Piriformis Stretch
Lie down, bending your knees up. Cross your injured leg over your other leg, pulling it to your chest. Take a knee and ankle with one hand with your other hand and slowly pull towards the shoulder, which corresponds to your ankle but only until you feel the stretch through the buttocks. Hold for about a minute and release.
2. Standing Piriformis Stretch
Standing, put the injured leg on the knee of your other leg. Slowly lower the hips to the ground at 45 degree angle, bending the knee of the standing leg in a suitable manner. Lean forward and stretch your arms parallel to the ground, keeping your back in a level position. Hold for 45 seconds and change your legs when finished. If you have problems with balancing, stand with your back to the wall.
3. Hip Stretch
For this stretch, lie down, bend your affected leg, and keep the foot near the knee of the other leg. Then, curl the leg on the opposite side while at the same time you touch the ground with the knee. When you stretch the left leg, put your right hand on your knee, raising the left hand. While you attempt to touch the ground with the shoulder, lower your arm in the opposite direction of your knee. Keep this position for twenty seconds, and repeat with the other leg.
4. Long stretch
Sit down on the floor and extend your legs straight and apart as far as you can. Gently bend forward to the floor and put your hands on the ground next to one another. Touch your elbows on the ground, gently bending forward. You have to lean forward until you feel comfortable, and stop the exercise if you feel pain. Hold for 10-20 seconds and then release.
5. Short stretch
While sitting down on the ground, press both feet and move them towards the pelvis. Hold the ankles in opposite hands (the left arm with the right ankle and right arm with the left ankle). Carefully drop your knees down to touch the ground. Stop immediately if you feel any pain. Keep the position for 30 seconds, then relax.
6. Side stretch
Lie on your side (the painful thigh should be on top). Bend the legs back to reach the L-shape, holding one leg over the other, and the legs parallel to one another. Make sure your spine is not bent , and that your hip is on top of the other. Holding your legs together, lift the upper knee upward, paying attention to the fact that your body remains in its original position. Slowly return your knee to the starting position. Repeat 10 times.
7. Hip stretch
Put your knees and hands on the ground (stand on all fours). Your hands should be at the level of your shoulders. Tilt the weight from the affected leg and lift your leg up (bent knee) to the ceiling. Slowly lower your leg, reaching an almost initial position. Repeat about 15 times.
8. Piriformis side stretch
Lie on the ground on your back and stretch your legs. Bend the painful leg and put the foot on the outside of the other leg, next to the knee. With the opposite hand, pull the knee of the painful leg across the mid part of the body until you feel the stretch. If you feel any pain, relax. Make sure that you don’t raise the hips and shoulders off the ground. Hold the position for 30 seconds, go back to the initial position and change the legs. Do this process a couple of times.
9. Bottom stretch
Place your knees and hands on the floor (all four). Pull the painful leg to the chest and turn it to the opposite side, close to the hip, pointing the knee to the shoulder. Lower the head until the forehead touches the floor, and tilt your forearms to the floor for support. Slowly stretch your leg behind you. Slightly press the hips to the floor. Hold the position for 30 seconds and slowly go back to the initial position. Repeat this a few times.
10. Chair stretch
Sit on a chair and put the painful leg on the knee of the other leg. Lean your body forward, keeping the back in a flat position all the time. Hold the position for a couple breaths and try to bend the body a little further (if you do not feel pain). Keep this position for 30 seconds and slowly level off. Repeat this with your other leg.
11. McKenzie Push Up
Lie down on the ground with the face down. You will be able to rest the head for 2 or 3 minutes on whichever side you want. Next, put the elbows on the floor so you could lean on them. Take a few deep breaths, go down again and relax for a few minutes.