These 11 Piriformis Stretches Will Help You Ease Sciatica, Lower Back and Hip Pain

People that have experienced pain from the sciatica, which is the longest nerve in the body, will understand the struggle. You cannot tolerate this pain and it can be caused by multiple factors, such as ruptured disk, body injuries, spinal stenosis and many more.

First, you need to be examined if you start to feel pain from your nerves in your hips and your lower back. There are some exercises and stretches you can do that offer a sciatic pain relief, by Dr. Kovach.

Actually, as mentioned before, this nerve spreads from our lower back through our legs all the way down to our feet. That means that the pain can also occur in the feet and lower limbs. Our spine and femur are bonded with this nerve.

This muscle is very important, because it is included and supports every movement we make with our feet, hips and upper legs as well. The pain that occurs in the hips and lower back is caused when the nerve is going through the muscle, and it is called the piriformis syndrome.

Sooner or later, 40% of people will start having problems and pain from the sciatic nerve, which makes it one of the most common issues. A lot of people seek their relief in ketoprofen, aspirin or muscle relaxants, because the pain cannot be tolerated.

However, that is only a temporary pain relief. The best long term treatment is to do certain exercises and they will not cause any side effects such as the medications can.

Remember that it is important to warm yourself up before you do any of the exercises, and the best way to do that is to walk. Note that you should visit your doctor before you start performing any of these exercises.

Exercise No.1

If you want to do this exercise you need to stand tall, and the affected leg should be crossed over the other knee. Your hips should form a 45 degree angle.

Then you should extend your arms and tilt your torso, make sure your hands are parallel to the floor. It is better explained in the video below.

Keep your spine straight and stay in that position from half a minute to a minute. Do it with the other leg as well.

Exercise No.2

This exercise requires you to lie on the floor and tilt your knees as well. Then one of your legs should be crossed towards your chest, and use your hand to hold your knee, and the other hand should be holding your ankle.

Make sure your leg is the same angle like your ankle, and draw it upfront. Hold that position for about half a minute, the exercise is working if you feel your bottom and flutes extending.

Exercise No.3

Lie on the floor and bend the leg that is hurting you. The foot of that leg should be touching your other knee.

That knee should be touching the ground, while the other leg should be tilted towards the opposite side. The other leg should be completely extended and the opposite hand should be touching the knee while the other arm is raised.

When you feel the floor with your shoulder, lower your arm on the opposite side of that knee. Hold that position for about 20 seconds and repeat the same on the other side.

Exercise No.4

Lie on the ground while keeping your back completely straight, your legs should be flat as well. Then you should til the painful leg.

Put your foot outside of your other leg, it should be near the other knee. The knee of your painful leg must be in the middle line of your body.

Make sure your hips and shoulders are on the ground, not lifted up. Hold that body position for about half a minute, and then you can do it with the other leg as well. Do 3 reps of the exercise.

Exercise No.5

For this exercise, you should sit on the floor. Your feet should be placed in front of you and hold your ankles with opposite hands.

Push your knees down as far as you can. Hold that position for a minute and then wave your legs for a minute to release the tension.

Exercise No.6

Lie on the floor on the painful side, form the shape L with your legs. Your feet should be one over the other, and your legs parallel. Make sure your spine is totally straight and your body is not tilted.

Raise the painful hip, and your top knee as well. Hold that body position for a couple of seconds and do 15 reps of the exercise.

Exercise No.7

To do this exercise, go in a baby crawl position with your hands and knees on the ground. Form a straight line with your shoulders and hands.

The painful leg should be raised up in the air while the other one is still tilted. Go back to the original position and do 15 reps for each leg.

Exercise No.8

Sit on the ground, and extend your legs apart from each other as much as possible. Tilt your torso towards the front, while your hands are in front of you.

The exercise requires you to touch the ground with your elbows. Once you have, hold that position for about 20 seconds.

Exercise No.9

You need a chair to perform the exercise. Sit on it and cross the painful leg over the other one.

Keep your chest upfront, and your back totally straight. Before you start to bend slowly, inhale two times deeply.

Stay in that position for half a minute, and then do it with your other leg as well.

Exercise No.10

You need to be on all four to do this exercise properly. Put your painful leg’s foot under your belly.

Bend it to the opposite somewhere near your hip. The knee should be pointing to your shoulder.

Your forehead should be touching the floor, and your other leg should be extended as much as possible, while your pelvis is totally straight. Try to push your hips to the ground as further as possible.

Hold that position for half a minute, and do 3 repetitions of the exercise.

Exercise No.11

Lie on the ground with our face down. Relax your head on the side you want for a few minutes. Then lean on your elbows.

Breathe deeply for a few times and ho down. Take your time to relax, for a few minutes. In the video the exercise is explained better.


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