Piriformis Stretches for Sciatic Pain Relief

Piriformis stretches can help your sciatica pain, which may actually be a result of the piriformis syndrome as discussed in “Is It Piriformis Pain or Sciatica”.

Stretches, along with exercises, are oneof the most powerful treatments for sciatica andpiriformis syndrome.

Besides being the best treatment for sciatica pain relief, piriformis stretches can treat piriformis syndrome and sciatica.

couple jogging imageHow and why? Quite simply, because piriformis stretches loosens the piriformis muscle that may be touching the sciatic nerve. This reduces the piriformis muscle’s irritation of the sciatic nerve, and the resultant sciatic pain is eased.

Piriformis Stretches

One of the most popular and effective piriformis stretch is done lying down on your back.

Bend both knees and gently pull the ankle to the top of your other knee.  This way, the painful leg’s ankle is now resting on tip of your other knee facing you. Place the hand on this side on top of the injured leg’s knee.

Now with your other hand, gently pull your other knee towards your chest. You should now feel the stretch along your buttocks and even perhaps outside of your hips area. Keep the stretch for a while, relax and repeat. You won’t believe the relief you feel.

Another piriformis stretch is one of the easiest to do, but not as aggressive in stretching as the first. However, it is effective.

Sit on a hard chair with your back upright. Place the ankle of your injured leg over the other knee, and let it relax with the knee going as low as it can. Now, without bending your lower back, slowly lean your top forward and hold. You will, immediately feel your piriformis muscle stretch. Now, hold that position for a few seconds. Then, lean forward a little more and hold.

There are many other stretches for piriformis syndrome, some quite aggressive. The main caution with any of these stretches is to ensure that you do not have herniated disc that is causing sciatica, rather the piriformis muscle is impacting the sciatic nerve.

The piriformis stretches described above are easy and effective, and coupled with other appropriate back andsciatica stretches can help you with your piriformis injury, sciatic nerve pain and low back pain.


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