The irritation of the sciatic nerve causes hip and lower back pain, which spreads downwards to the limbs and feet. It is estimated that 4 out of 10 people will develop sciatica or irritation of this nerve at some point in life.
This nerve is located deep in the buttock, beneath the piriformis muscle, so its constriction and swelling can also cause sciatica pain and irritations.

The piriformis muscle connects the top of the femur to the spine, and it’s the main one that supports the outward movement of the hip, upper leg, and foot.

Yet, the sciatic nerve can sometimes pass through this muscle and thus cause sciatica symptoms, or known as piriformis syndrome, characterized by pain in the lower back and hips, poor movement, and balance.

Therefore, the main cause of sciatica is the swelling or constriction of the piriformis muscle, but it can also be a result of some other factors as well.

In most cases, it is treated with medications, like aspirin, acetaminophen, or NSAIDs, physical therapy, and surgery. The intense pain is often treated with antidepressants, muscle relaxants, and painkillers.

However, if you just numb the symptoms and do nothing about the irritation of the nerve, you will just spend your lifetime on medications.

On the contrary, the following piriformis stretches offer incredible effects in the treatment of sciatica pain.

Note that you need to warm up before the stretches for a few minutes, and remain within the comfort limits. Yet, consult your spine specialist first.

Then, you can start with these 10 piriformis stretches for sciatica relief, and you will be surprised by the positive effects!

  1. Standing Piriformis Stretch

Stand and put the painful leg over the other leg’s knee, lower the hips toward the floor at a 45-degree angle, while bending the knee of the standing leg, lean forward and extend the arms to be parallel to the ground. With a straight spine, hold for 30-60 seconds, and switch legs.

  1. Supine Piriformis Stretch

In a lying position with the knees bent upwards, cross the painful leg over the other by bending it upwards toward your chest. Then, with one hand, grab one knee, and the ankle with the other.

Pull gently toward the shoulder in line with the ankle, and hold for half a minute.

  1. Outer Hip Piriformis Stretch

While lying on the back, with the affected leg bent upward, place the foot near the back of the knee of the other leg. Then, tuck the foot and twist the leg to the opposite side by making the knee to face or touch the ground.

Put the arm on the knee, and raise the other in the air. Next, start lowering the other arm toward the opposite direction of the knee, and hold for 20 seconds.  Then, switch legs and repeat.

  1. Buttocks Stretch for the Piriformis Muscle

With the hands and knees on the ground, drag the affected leg’s foot underneath the trunk and twist it toward the opposite side, close to the hip. The knee should point toward the shoulder.

Then, lower the head in order the forehead to touch the ground, and lean the forearms on the ground. With a straight pelvis, stretch the other leg behind you, and slightly push the hips towards the ground. Hold for half a minute and make 3 repetitions.


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