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

Hip and lower back pain can come as a result of a sciatic nerve, caused by a particular irritation. The pain can spread downwards towards the feet and limbs and it is something that many people suffer from and ruin our everyday routine.

This nerve is located deep in the buttock, thus swelling in the muscle and constant contraction can lead to irritation of the nerve. This is a problem that it’s very common, actually 4 out of 10 people suffer from sciatica or irritation of the nerve.

We have made a list of 10 piriformis stretches for sciatica relief, but before you begin doing these, consult your doctor. Do no overdo them, since they will lead you to pain and even more complications.

You can perform these stretches where you feel comfortable.

Here are the 10 piriformis stretches:

Supine Piriformis Stretch
Lie down with your knees bent upwards. Cross your affected leg over the other one, and bend them upwards towards your chest.

Grab your knee with one hand and the ankle with the other hand and pull slowly towards the shoulder which is in line with your ankle, until you feel the stretch in the buttock muscles. Hold this position for 30 seconds to a minute and then release.

Standing Piriformis Stretch
While standing, place the hurting leg over the one one’s knee and hold it. Slowly lower your hips towards the ground to make a 45 degree angle while bending your standing knee.

Lean forward with your torso and extend the arms parallel to the ground, while keeping your spine straight all the time. Hold it for 30 to 60 seconds and switch the legs when you are done.

Outer Hip Piriformis Stretch
Lie on your back and bend your affected leg upward by placing your foot close to the back of the other leg’s knee. Tuck your foot behind the other leg’s knee and twist your leg to the opposite side with the knee touching or facing the ground.

Place your hand on the side where the knee is and raise the other arm in air. Slowly start lowering your other arm towards the opposite direction of the knee. Stay in this position for 20 seconds, then switch.

Long Groin Stretch
Sit on the floor and stretch your legs straight out as much as you can. Gently tilt your torso forward and towards the ground and place your hands on the floor.

Try to touch your elbows on the ground by gently leaning forward. Hold this position for 10 to 20 seconds and release.

Short Inner Thigh Stretch
While standing on the ground, put your feet positioned in front of your pelvis. Hold your ankles with the opposite hands.

Gently push downward with your knees with an intention to touch the ground. Stop if any pain occurs during this process. If possible, hold for 30 seconds and release.

Side Lying Clam Exercise
Lie on your side with the affected hip on top. Bend the legs to make an L shape while keeping one foot over the other and your legs parallel to each other.

Make sure your body and spine are not bent in any way, keep them straight. Keep your feet together and raise the top knee upward, while paying attention on the body and which position it takes.

Repeat the process about 15 times.

Hip Extension Exercise
Place your hands and knees on the ground. Make sure your hands are in line with your shoulders.

Tilt your weight off the affected leg and raise that leg upward, while bending your knee, towards the ceiling. Lower your leg slowly reaching the same position and repeat the process 15 times.

Supine Piriformis Side Stretch
Lie on the ground with the back straight and your legs flat. Bend the affected leg upwards and place and place the foot on the outer site of the other leg near the knee.

Using the opposite hand gently pull the knee of the affected leg across the midline of your body until you feel the stretch. Make sure you don’t lift the shoulders and hips off the ground. Hold for 30 seconds, then switch the legs.

Buttocks Stretch for the Piriformis Muscle
Get down on all fours. Bring the affected leg’s foot underneath your torso and twist it towards the opposite side, while pointing the knee towards the shoulders. Lower your head until your forehead touches the ground and lean your forearms on the ground for support.

Start stretching the non-affected leg behind you. Push your hips slightly towards the floor. Hold it for about 30 seconds and repeat it for the opposite side.

Seated Stretch
Sit on a chair and cross the affected leg over you other leg’s knee. Bring on your chest forward and slightly bend forward, while keeping your spine straight at all times.

Hold for a couple of breaths and try to bend a bit further if you don’t feel pain. Stay for 30 seconds and release. Repeat with the opposite leg.