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

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Without doubt, sciatica can be a really painful and unbearable condition. This pinching of the sciatic nerve can be a consequence of spinal stenosis, a ruptured spinal disk, some injury, etc. The ache is usually felt in the feet, lower limbs, buttocks, and spine.

When the sciatic nerve goes through the muscle, it results in piriformis syndrome or pain in the spine or hips. Around 40 percent of people will experience sciatica at some point in their lives.

Treatment of Sciatica

In most cases, this is done with the help of over-the-counter painkillers like ketoprofen, aspirin, etc. However, this conventional treatment does not address the root of the problem. This being said, it will be far more beneficial to opt for specific exercises that will solve the problem. It is important to note that all of this has to be done in consultation with your physician.

11 Piriformis Stretches


Lie down on the floor, bent the knees, and cross the painful leg up towards the chest. Hold the ankle with one hand and with the other, hold the knee. Next, pull the shoulder upfront in the same line with the ankle. Hold the pose for 30 seconds or until you feel a slight stretch in the glutes.


While in standing position, put the painful leg above the knee of the other leg and then lower your hip at a 45 degree angle. Next, bend the torso upfront while extending the arms that are in line with the ground. Make sure your spine is straightened. Hold the position for 30 seconds and then repeat the same with the other leg.


Lie down on the ground and bend the painful leg and keep the foot near the knee of the other leg. Then, you need to curl the leg to the other side while touching the floor with the knee. When you extend the left leg, place the right hand onto the knee and elevate the left hand. While trying to touch the floor with your shoulder, lower the arm in the opposite direction of the knee. Hold the pose for 20 seconds and then repeat the same with the other leg.


Sit down and extend the legs out and apart. Bend upfront with the torso and put the hands on the floor. Try touching the ground with the elbows and hold the position for 20 seconds.


Sit down on the ground and put the feet together in front of you. Hold the right ankle with your left hand and the left with the right hand. Start pushing down the knees. Maintain the pose for 30 seconds and then wave fast with the legs for 30 seconds more.


Lie on the floor on the side with the painful hip and tilt the legs back into an L shape. Put one foot onto the other while your legs are parallel. Do not lean the body or spine, but make sure the painful hip is high. Elevate the top knee and hold the pose for a bit. Do 15 repetitions.


Put the hands and knees on the ground and align the hands with the shoulders. Raise the painful leg while your knee is tilt. Next, lower down the leg. Do 15 reps.


You need to lie on the floor and make sure the back is straight and the legs flattened. Then, tilt the painful leg up and put the foot onto the outside of the other leg, close to the knee. Pull the knee of the painful leg across the body’s middle line, but do not elevate the shoulders or hips. Remain in this pose for 30 seconds and then do the same with the other leg. You need to do 3 reps.


Take a position on all fours and make sure the foot of the painful leg is under the abdomen. Curl it towards the opposite side close to the hip and direct the knee towards the shoulder. Now, touch the ground with your forehead and extend the other leg while the pelvis is straightened. Push the hip towards the floor and hold the pose for 30 seconds. Do 3 reps.


You will need to sit on a chair and cross the aching leg over the other one. Hold the chest upfront and the back straight. Then, take two breaths and gradually bend and hold for 30 seconds. Do the same with the other leg.


Lie down on the ground with the face down. Rest the head for 3 minutes on the side you prefer. Then, you need to put the elbows onto the floor in order to lean on. Take a couple of deep breaths and go down once more.

Additional Exercises:



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