11 Piriformis Stretches To Help Rid Your Body Of Sciatica, Hip And Lower Back Pain


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When it comes to back pain and hip pain as a whole these are two areas that when hurting can set us behind big time. Now, when you’re facing something like sciatica, this pain is much more intense.

Sciatica for those who do not know sciatica is something we call pain that is caused by a problem with the sciatic nerve itself. This is a nerve that runs from the lower back down the back of each leg. When we injure or cause pressure on this nerve it can cause severe pain on the hips, back, legs, and other areas in that section of our bodies.

Now because of where this nerve is located and how far it runs, we should take into consideration the piriformis muscle when it comes to the pain we are experiencing. You see, when this muscle is swollen or not as it should be it can cause that nerve to become irritated and as a result, leave us in more pain. Below I am going to list some stretches that might benefit those going through this kind of pain. Rather than breaking them down in steps videos will be added so that you can do these along with seeing a demonstration.

Before taking these stretches and adding them to your life please do consider your limits. If they make things worse do not continue them, everyone is different and while they may help most people they are not going to be for everyone. Also, be sure to warm up before you stretch. You should never push yourself too far especially when it comes to this kind of thing.

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The Piriformis muscle is one that seems to be connected to a lot of people’s sciatica pain and being aware of that might be your ticket to understanding what you’re facing as well as working to combat it even if just in a small manner. While this muscle is on the smaller side it’s influence on your body can be huge. Sciatica pain is something a lot of people are experiencing and the more you know about this kind of thing the better.

When doing these specific stretches just start out to begin with doing roughly 10-15 of each at a time and then from there as you see progress you can increase your numbers. As noted above it is important not to overdo yourself too quickly. If you need to take your time on this kind of thing, please do. When it comes to these kinds of stretches I like to go on a short walk before knocking them out. I do them once in the morning after my walk and then just after another walk once I’ve had dinner.

1. Standing Piriformis Stretch

2. Long Adductor Stretch

3. Short Adductor Stretch

4. Buttocks Stretch For Piriformis Muscle

5. The Side-Lying Clam

6. Piriformis Stretch/Glute Stretch

7. Supine Piriformis Stretch

8. Hip Rotator Stretch Piriformis

9. Hip Extension On All Fours

10. Side Piriformis Stretch

11. Outer Hip Piriformis Stretch

Sources:

https://www.verywellhealth.com/intermediate-piriformis-syndrome-stretching-routine-4022709

https://www.verywellhealth.com/beginners-piriformis-syndrome-stretching-routine-4012558

https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435

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