10 Piriformis Stretches to Help You Get Rid of Sciatica, Hip and Lower Back Pain

Irritation of the sciatic nerve can cause trouble for you. It can cause hip and lower back pain and spread downwards towards the limbs and feet. It can be really painful, affecting your daily routine.

The sciatic nerve is situated deep inside your butthole. Because it’s in close proximity to the piriformis muscle, sudden swelling or contraction of the muscles can make things uncomfortable for you. This muscle is mainly responsible for the outward movement of the upper leg, the hip and the feet.

Sometimes, the sciatic nerve passes right through the muscles, which may lead to piriformis syndrome. It causes immense pain that does not seem to go away and results in poor body movements.

It can be serious, and in that case, you should definitely consult a doctor. It is estimated that 4 out of 10 people suffer from sciatica at one point of life.

The treatment is elaborate and involves therapy, medication and even surgery if required. The medications include acetaminophen, aspirin, NSAIDs and antidepressants, most of which have long-lasting side effects. The therapy can go on for years if you don’t do the extra bit to take care of it.

Exercises that alleviate sciatica pain
You can try some piriformis stretches to achieve long term results against sciatica pain. Whatever you do, don’t go beyond your comfort limit, otherwise, it can have opposing results. Also, don’t forget to warm up for a few minutes before doing these exercises.

IMPORTANT: Consult a spine specialist before doing these exercises, just to stay safe.

Suspine Piriformis Stretch

Lie down and bend your knees. Cross the affected leg over the other one, and bend it upwards. Hold the knee with one hand and the ankle with another; pull it towards the shoulder until you feel a stretching sensation in the buttock. Hold it there for a minute, and release slowly.
Stretch your hip flexors beforehand if your thighs are uncomfortable with it.

Standing Piriformis Stretch

Stand straight, and keep the affected leg over the knee of the other leg, forming a shape like a number 4. Lower the hips at a 45-degree angle, bending the knee of the standing leg accordingly. Extend your arms so they can reach the ground, holding your spine straight. Keep the position for 30-60 seconds, and do the same with the other leg.

Outer Hip Piriformis Stretch

Lie and bend the affected leg. Keep your foot close to the back of the knee of the other leg. Twist your leg with the knee touching the ground. Place one hand where the knee is, and raise the other in the air. Lower the other arm in the opposite direction of the knee, and try to touch the shoulder to the ground. Hold this for about 20 seconds and do the same with the other leg. Stretch both legs afterwards.

Long Adductor (Groin) Stretch

Sit on the floor, stretching your legs apart. Bend your torso towards the ground and touch the floor, keeping your hands next to each other. Lean forward to touch your elbows to the ground. Stretch as much as you are comfortable doing, and hold it for about 20 seconds. Release gently afterwards.

Short Adductor (Inner Thigh) Stretch

Sit on the ground, and put your feet together in front of the pelvis. Hold your ankles, both with opposite hands. Push downward on your knees and try to touch the ground with them. Stop when the pain occurs and reposition your knees comfortably. Be in this position for 30 seconds, release and flutter the legs for 30 more seconds.

It may all sound very complicated, but you can always look for visual aid from youtube in order to get a clear idea. There is also the side laying calm exercise, the hip extension exercise, supine piriformis side stretch, buttocks stretch for the piriformis muscle and the seated stretch that can alleviate your sciatic irritation. In any way, consult a specialist in case of piriformis pain before taking any step. Live healthy, live strong.

Source: theusualroutine.com