The irritation caused near the sciatic nerve causes lower back and hip pain that goes down the feet and limbs. 4 out of 10 people can develop this type of problem in their life.
The sciatic nerve can be found deep inside our buttocks, right beneath the piriformis muscle. When this muscle is swollen and constricted, it can also cause irritations and sciatic pain.
The muscle connects the spine with the top of the femur. It’s actually the main one which supports the outward movement of the foot, upper leg and hip.
The nerve can go through the muscle and cause symptoms of sciatica. This is called piriformis syndrome. It is characterized by poor balance and movement, pain in the lower back and pain in the hips.
It can appear because of numerous factors as well as constriction or swelling of the piriformis muscle.
Doctors usually treat this type of pain with NSAIDs, aspirin or acetaminophen, but also physical therapy and surgery. Some experts even treat it with painkillers, antidepressants and muscle relaxants.
Still, the irritation of the nerve will be back after a while. The treatment isn’t permanent.
In this article, we’ve decided to present you some of the best piriformis stretches that will offer you amazing results in the treatment of sciatica pain.
Just warm up for several minutes and that’s it! Consult with a spine specialist before you start doing them. The positive effects will amaze you!
Standing Piriformis Stretch
Put the leg where you feel pain over the knee on the other leg. Your hips should be lowered at a degree of 45 angles, towards the floor. The knee of the leg with which you’re standing should be bent. Extend your arms while you lean forward. They need to keep a parallel with the ground. Keep in that position from 30 to 60 seconds while your legs are switched and your spine is straight.
Supine Piriformis Stretch
Lay down, but make sure your knees are bent upwards. Then, cross the leg where you feel pain over your other leg. You need to bend it upwards and it needs to be towards your chest. Take one of your knees with your hand and one ankle with the other hand.
While you’re pulling towards the shoulder gently, it needs to be lined with your ankle. Hold in that position for 30 seconds.
Outer Hip Piriformis Stretch
For this exercise you need to be on your back. Your painful leg needs to be bent upwards. Put one of your feet near the back of the knee of your other leg. Then, tuck your foot. After that, twist your leg towards the opposite side. Your knee should be with the face towards the ground.
Put your arm on your knee, but raise the other one up. Lower the other arm in the opposite direction of your knee. Stay like that for 20 seconds. Then, switch your legs. Repeat the procedure.
Buttocks Stretch for the Piriformis Muscle
Put your knees and hands on the ground. The foot of the painful leg should be under your trunk. Then, try to twist it towards the opposite side, but it should be close to your hip. Your knee should point towards your shoulder.
Your forehead should touch the ground. You should also lean your forearms on the ground. Make sure you have a straight pelvis while you stretch your other leg behind you. Push your hips towards the ground in a slightly manner. Do this for 30 seconds. Repeat it 3 times.
Long Adductor (Groin) Stretch
Sit down. Stretch your legs. They need to be straight and apart. Your torso should be put forward. Your hands should be on the floor next to one another. Lean up front so that you can try to touch your elbows with the ground. Stay in that position for 20 seconds tops.
Hip Extension Exercise
Make sure your knees and hands are on the ground. Your hands are in the same line as your shoulders. Try to lift the painful leg towards the ceiling. Then, start lowering it very slowly. Repeat this procedure for 15 times.
Side Lying Clam Exercise
Lay on one side with the painful leg on the top. Your legs should be bent backwards to create an L shape. One of your feet should be over the other one. Your legs should form a parallel.
Lift your top knee up. Then, return it very slowly. Repeat this 15 times.
Sit on a chair to do this exercise. Your painful leg should be over the knee of your other leg. Make sure your chest is up front. Bend a little bit. Hold like that for several breaths. Then, bend again. Stay like that for 30 seconds. Repeat the same procedure with the other leg.
Short Adductor (Inner Thigh) Stretch
Put the soles on the floor close together. They should be in front of your pelvis. Hold your ankles, but with the opposite hands. Push with your knee towards down. You should try to touch the ground and hold like that for 60 seconds. Release. For the following 30 seconds flutter your legs like that.
Supine Piriformis Side Stretch
Lay down and make sure your legs are flat. Your back needs to be straight while your painful leg is towards up. Your foot should be on the outer side of your other leg, but very close to your other knee.
Start pulling the knee of the leg where you feel pain across the middle line of your body, but do it with your other leg. Stay like this for 30 seconds. Repeat this for 3 more times.