Healthy Tips

Ease Sciatica, Lower Back, and Hip Pain With These 11 Piriformis Stretches

People who have felt pain because of sciatica know the struggle. The pain is intolerable. There are numerous causes of sciatica, such as a ruptured disk, spinal stenosis, body injuries, and so on.

When experience nerve pain, the lower back, and the hips need to be examined first. According to Dr. Kovach, stretching allows hit rotation in order to get pain relief.

Unfortunately, the pain may spread to the lower limb and the feet. This happens because the femur and the spine are connected with the help of the sciatic nerve.

Actually, it is the essential muscle for movements of upper legs, hips, and feet. The piriformis syndrome occurs when the sciatic nerve goes through the muscle, and that leads to pain in the lower back and the hips.

This is a common issue, and about forty percent of people will deal with sciatic nerve pain sooner or later. Since the pain is annoying, many people turn to aspirin, ketoprofen, muscle relaxants, etc.

Nonetheless, the best treatment is to try some specific exercises that can also free you from unwanted results that remedies can have. Walking as a warm-up is important.

It is important to remember that you need a consultation with a doctor before performing the exercises.

Exercise #1

To perform this exercise (Standing Piriformis Stretch), stand up. Your hurt leg needs to be over the knee of your other leg. Lower your hip at 45 degrees. Then, tilt your torso and extend your arms in the same line with the floor.

Keep the spine straight, and stay like this for about thirty to sixty seconds. Do it again with your other leg.

Exercise #2

To perform this exercise (Supine Piriformis Stretch) lie down on the floor and tilt your knees. Cross one leg towards your chest. Use one hand to hold your knee, and the other one to hold your ankle.

Draw your leg upfront and make sure it is at the same angle with your ankle. Stay like this for about thirty seconds; you should feel the glutes and bottom extended.

Exercise #3

To perform this exercise (Outer Hip Piriformis Stretch), lie down on the floor, bend your hurt leg, and your foot should be near to the other knee. While you are touching the floor with your knee, tilt your leg to the opposite side.

Extend the left leg, put the right hand on the knee, and raise the left hand. When you are trying to feel the ground with your shoulder, lower the arm on the opposite side of the knee. Take twenty seconds for this position, and repeat it with your other leg.

Exercise #4

Lie down and keep your back straight and your legs flat for this exercise (Supine Piriformis Side Stretch). Then, tilt the hurt leg up. Your foot needs to be put on the outside of the other leg, near to the knee. The knee of the hurt leg needs to be in the middle line of the body.

Do not raise your shoulder or hips. You need to stay in this posture for thirty seconds and do it again with your other leg. Repeat it three times.

Exercise #5

For this exercise (Short Adductor Stretch), you need to sit down again. Put your feet in front of you. You need to hold your right food ankle with your left hand, and with your right hand hold your left hand. You should push down your knees. Be in this position for about thirty seconds. Take a minute to wave with your legs.

Exercise #6

Lie on the side of the hurt hip (Side-Lying Clam). Your legs need to be in an L shape. Keep one foot on the other, and your legs need to be parallel. Do not tilt your spine or body. The hurt hip needs to be high. Raise your top knee, and keep the position for a few seconds. Repeat this fifteen times.

Exercise #7

For this one, (Hip Extension), put your knees and hands on the floor. Your hands need to be on the same line with your shoulders. Keep your knee tilt and raise the hurt leg. Lower the leg, and repeat the same 15 times.

Exercise #8

To perform this exercise (Long Abductor Stretch), you should sit down on the floor. Your legs need to be extended out and far apart. Then, tilt your torso, and put your hands on the floor up front. The point is to feel the floor with your elbows. Take twenty seconds for this position.

Exercise #9

To perform this exercise (Seated Stretch), take a chair. Sit, and cross the hurt leg over the other. Keep your back straight, and your chest upfront. Inhale twice, and bend slowly. Stay for thirty seconds, and do it again with the other leg.

Exercise #10

To perform this exercise (Bottom Stretch for the Piriformis Muscle), you have to stay on all four. Place the foot of the hurt leg under your belly. Bend it toward the opposite side near to your hip. The knee needs to be directed toward your shoulder.

Touch the floor with your forehead. Extend your other leg. Keep your pelvis straight. Push your hips to the ground. You need to stay like this for thirty seconds and repeat three times.

Exercise #11

For this one (McKenzie Press Up), you should lie on the ground, and your face needs to be faced down. You can relax your head for 2-3 minutes on any side you prefer. Lean on your elbows.

Respire deeply for a couple of times, and then, go down again. Take 2-3 minutes to relax. Check out the video for the next position.

If you want more exercise in lying position checks out the other two videos at the beginning of this article.

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