A little muscle you’ve probably never heard of has a significant impact on your daily motions and has even been connected to sciatica. The piriformis allows you to move your hips, upper legs, and feet away from your body. The piriformis also protects the sciatic nerve, which runs from your lower back to your legs. When the sciatic nerve is pinched, it causes the excruciatingly painful condition known as “sciatica.” The stresses of everyday life can put additional strain on the sciatic nerve, causing numbness, tingling, and even acute pain that can persist for minutes to hours. This type of discomfort frequently radiates from the lower back to the hips, buttocks, and legs. Sitting or changing positions becomes really difficult before you realize it. Fortunately, there are several simple and efficient methods for stretching out the little piriformis muscle and relieving sciatica pain. Do these 5 effective piriformis stretches, and don’t forget to watch the videos.
- Simple Seated Stretch
– Sit on a chair and cross your hurting leg over the knee of the other leg.
– Bend your chest forward while keeping your spine straight. Bend forward a little more if you don’t experience pain.
– Maintain this position for approximately 30 seconds.
– Perform this stretch with the opposite leg. - Piriformis Stretch Standing
If you’re having problems balancing with this stretch, stand with your back to a wall and your feet about 24 inches away from the wall for further support.
When standing, cross the painful leg across the knee of the opposite leg. It should form the shape of the number four.
– Reduce your hips at a 45-degree angle until they are parallel to the ground. As needed, bend the leg you’re standing on.
– While you bend forward at the waist, bring your arms down to the ground while keeping your spine straight.
– Maintain for 30-60 seconds.
– After you’re finished, switch legs.
- Piriformis Supine Stretch
– Lay down and raise your knees.
– Cross the affected leg over the other and bend it up toward your chest.
apologies for the delay. Bring the bowed leg across your body, tightening your glutes.
– Hold for 30 seconds to one minute before releasing.
- Piriformis Stretch of the Outer Hip
When lying on your back, raise your hurting leg and place your foot at the back of your other knee.
– Tuck your foot behind your knee and spin to the opposite side. Your knee should be flat on the ground (or as close as you can get).
– Put your opposing hand on your opposite knee and lift your opposite arm into the air.
– Maintain the position for 20 seconds.
– Change to the opposite leg.
– You’ll want to rest after this one! Lay on your back, bend both knees, and slowly bring them toward your chest with your hands.
- Long Adductor/Groin Stretch
– Stretch your legs out in front of you, as far apart as possible, while sitting on the floor.
– Put your hands next to each other on the floor, angling your torso forward toward the ground.
– Lean forward and place your elbows on the floor. Stop immediately if you feel pain!
– Hold the position for 10-20 seconds.
