If you’re ever experienced sciatica, you know how painful it can be. The inflammation of the sciatic nerve is quite painful and hard to get rid of, and can seriously interfere with your daily activities. Painkillers and massages rarely help, and the pain may also spread from the lower back down to the legs and feet. Furthermore, you can also experience piriformis syndrome at the same time, which is a condition affecting the piriformis muscle that is essential for the movement of our legs and feet.
The piriformis syndrome affects more than 40% suffering from sciatica, and is usually treated with painkillers such as Ibuprofen. However, you should know that it can also be resolved with the help of a few simple exercises, and we’re going to show you the best.
Standing piriformis stretch
As you can see in the video, stand upright and cross the sore leg over the other knee, then lower your hip for a bit and lower your torso and arms down to the floor until you feel a stretch. Make sure to keep your back straight and hold the position for 30-60 seconds.
Supine piriformis stretch
While lying on the back on the ground, bend your knees, cross the aching leg over the other and stretch it with the knee bent to your chest until you feel the stretch. Hold the position for 30 seconds or more if you can.
Out hip piriformis stretch
Once again, lay down on the ground on your back, then turn to one side, bend the painful leg and put the foot over the other knee. Tilt the body on the opposite side when your knee touches the floor. Now, put your right hand on the painful knee, raise the other hand, then lower the arm to the opposite side and stay in the position for 20-30 seconds.
Supine piriformis side stretch
Lie on your back and bent the painful leg, then cross it over the other. The foot should be flat on the floor near the knee, with your hips and shoulders on the floor as well. Hold the position for 30 seconds, then repeat the exercise 5 times per leg.
Short adductor stretch
Sit on the floor with your back straight and your legs crossed, then grab your ankles with the opposite hands and push your knees down. Stay in the position for at least 30 seconds.
Lie down on your side on the floor and bend your legs to form an L shape. The painful hip should be on top. Now, start raising your right knee and hold for about 5 seconds, then repeat the exercise again.
Go down on all fours on the ground, then raise the bent painful leg behind you and lower it gently to the ground. You need to repeat the exercise 15 times.
Long adductor stretch
Sit on the floor with your legs extended and apart like in the video, then lower your chest to the ground and support yourself on the forearms. Stay for at least 20 seconds in that position.
Sit on a chair with your back straight, then put the aching leg over the other knee. Take a few deep breaths, then bend the aching leg and stay in the position for 20 seconds.
Go down on all fours, then put the painful leg under your chest and bend it towards the other side of your hip. Now, touch the floor with your forehead and push your hips down into the ground while keeping your back straight. Keep the position for 30 seconds.
Lie on the floor face down, then lift your body on your palms and keep your arms straight. Stay in this position for a couple of minutes while breathing deep.