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Relieve Sciatica Lower Back And Hip Pain Using These 11 Piriformis Stretches!

Relieve Sciatica Lower Back And Hip Pain Using These 11 Piriformis Stretches!

Thursday, June 20, 2019 IST

Sciatic nerve pain can be extremely difficult to handle. Sciatica appears because of many reasons: body injury, ruptured disk, spinal stenosis etc.

The lower back and the hips must be checked when a person feels sciatic nerve pain for some time. Stretching can help a lot.

Unfortunately, it’s a type of pain which can spread towards the lower limb as well as the feet. The sciatic nerve actually connects the spine with the femur. It’s the most important muscle we need to move our hips, feet as well as upper legs.

Doctors can recommend the usage of aspirin, ketoprofen, muscle relaxants, acetaminophen, antidepressants, as well as many other painkillers.

Still, we’re here to recommend you a better way to recover from the pain. You could use some interesting exercises that will prevent you gaining the side-effects you get when you take painkillers. It is very important to visit a doctor before you decide to start with the exercises.

Warm up before you do them and take a look at the videos for further instructions!

1. Supine Piriformis Stretch

This exercise is done while lying down with bent knees. The leg that hurts should be crossed and the other leg should be facing up and going towards the chest. Hold your ankle very strong using one of your hands. Use the other hand to hold the knee.

After that, you need to align the shoulder with the ankle. Stay like this for 30 seconds. You need to have a feeling of extended glutes and bottom.

2. Standing Piriformis Stretch

Stand up and then put the leg that hurts above the knee of your other leg. After that, lower your hip while you’re at an angle of 45 degrees. The torso should be bent upfront. The arms should be extended and aligned with the ground.

Make sure the spine is straight. Remain like this for 30-60 seconds. Repeat the movement with your other leg.

3. Outer Hip Piriformis Stretch

Lie down. The leg which hurts should be bent. The foot should be close to the knee of the other leg. Curl the leg towards the opposite side and use your knee to touch the floor.

During the extending of the left leg, the right hand should be put on the knee and the left hand should be raised. Try to touch the floor using your shoulder. The arm should be lowered in the opposite direction of your knee.

Remain like this for 20 seconds. Repeat the same movement using your other leg.

4. Long Abductor Stretch

Sit down. The legs should be extended and far apart. The torso should be bent upfront. The hands should be on the floor. Use your elbows to touch the ground. Remain like this for 20 seconds.

5. Short Adductor Stretch

Sit down. Close the feet together in front of you. Use the left hand to hold the right foot ankle. The right hand should be used to hold the left foot ankle.

The knees should be pushed towards down. Remain like this for 30 seconds. Use your legs to wave rapidly for 30 seconds.

6. Side-Lying Clam

Lie on the side where your hip hurts. The legs should be tilted back forming an L shape. The feet should be one on top of the other. The legs should be in a parallel.

The hip which hurts should be kept high, but don’t tilt your spine or body. Keep the feet close. Use the top knee to raise it and stay like that for several seconds. Repeat the same movement for 15 times.

7. Hip Extension

The knees and the hands should be placed down. The hands should be in the same line with the shoulders. The leg that hurts should be raised and the knee should be kept tilt. After that, use the leg to lower it once again. Repeat the same thing for 15 times.

8. Supine Piriformis Side Stretch

Lie on the floor. Make sure your legs are flat and your back is straight. The leg that hurts should be tilted up.

The foot should be placed outside your other leg which should be close to your knee.

The knee of the leg which hurts should be dragged across the middle line of the body. Don’t raise your shoulders or your hips. Make sure they’re on the ground. Remain like this for 30 seconds. Repeat the same thing with your other leg. You can do it 3 times.

9. Bottom Stretch for the Piriformis Muscle

Stay on all fours. The foot of the leg that hurts should be placed under the stomach. It should be curled towards the opposite side, but make sure it’s close to the hip. The knee should be directed towards the shoulder.

Use your forehead to touch the ground. Make sure you have your pelvis straight and your other leg extended. Push your hips towards the floor. Remain like this for 30 seconds. Repeat the exercise for 3 times.

10. Seated Stretch

Take a chair. Sit. Then, cross the leg which hurts over your other leg. Make sure the chest is upfront. The back needs to be straight.

Breathe deeply twice. Then, bend slowly. Stay like that for 30 seconds. Breathe deeply twice. Then, bend slowly. Stay like that for 30 seconds. Repeat the same exercise using the other leg.

11. McKenzie Press Up

Lie down on the floor. Your face should be facing the floor. You can rest your head for 2-3 minutes on any side you want to.

The elbows should be on the floor. Try to lean on.

Breathe deeply for several times. Go down. Relax for 2-3 minutes. Watch the video to see the following position.

You can also see two more videos. Both of them are in a lying position. They will really help you relieve the pain. The first one will show you exercises done in 1 minute. The second one will show you stretches done in 1 minute.