11 Piriformis Stretches to Get Rid of Sciatica, Hip, and Lower Back Pain

One of the most agonizing health issues is to experience sciatic nerve pain. There are many reasons that cause sciatica, such as spinal stenosis, ruptured disk, body injury, etc.

The first things that need to be checked if one experiences a sciatic nerve pain, are the hips and the lower back.

A lot of people, in order to relieve this pain may use muscle relaxants, antidepressants, aspirin, ketoprofen, acetaminophen, and other painkillers.

However, the best solution to get rid of the sciatic nerve pain is if you perform regularly certain exercises, and by managing this you’ll avoid many side effects that could cause more problems than the pain.

According to Dr. Mark Kovach, stretches could allow hip rotation to get relief, and combine them with walking as a warm-up before exercises.

Follow the given instructions for 11 stretches:

  1. Supine Piriformis Stretch

–           Starting position – Lie down and bent your knees.

–           Cross your harmed leg, or the other one up toward your chest, holding strong your ankle with your hand, and your knee with the other hand.

–           Draw upfront your shoulder in the same line with your ankle, keeping this position for about half a minute

Watch detailed instructions:

  1. Standing Piriformis Stretch

–           Starting position: – Standing position

–           Put your harmed leg above the knee of the other leg.

–           Lower your hip at an angle of 45 degrees

–           Bend your torso upfront while you extend your arms aligned to the ground.

–           Keep your spine straight

–           Hold this position for a half a minute to one minute,

–           Perform the same with the other leg.

Watch detailed instructions:

  1. Outer Hip Piriformis Stretch

–           Starting position – lying down, bend your harmed leg, and keep your foot close to the knee of your other leg.

–           Curl your leg to the opposite side, touching the floor with your knee.

–           Extend the left leg, putting your right hand on your knee, while you raise the left hand.

–           Attempting to touch the floor with your shoulder, lower your arm in the opposite direction of the knee.

–           Keep this position for about twenty seconds, and repeat the same with your other leg.

Watch detailed instructions:

  1. Long Abductor Stretch

–           Starting position – Sitting position with extended legs out and far apart

–           Bend your torso upfront,

–           Placing your hands on the floor, try to touch the ground with your elbows

–           Hold this position for about twenty seconds.

Watch detailed instructions:

  1. Short Adductor Stretch

–           Starting position – Sitting position, with your feet together in front of you

–           Hold your right foot ankle with your left hand, and the left foot ankle with the right hand

–           Pushing down your knees, hold this position for half a minute, and another half a minute wave rapidly with your legs.

Watch detailed instructions:

  1. Side-Lying Clam

–           Starting position – Lying on the side with the harmed hip

–           Tilt your legs back into an L shape, keeping your legs parallel and one foot on another

–           Keeping your feet together, tilt your body or spine but keep the harmed hip high, then raise your top knee, and stay in this position for a while.

–           Perform this exercise fifteen times.

Watch detailed instructions:

  1. Hip Extension

–           Starting position – Place your hands and knees on the ground, keeping your hands aligned with your shoulders

–           While keeping your knee tilt, raise your harmed leg

–           Then, lower the leg again

–           Perform this for fifteen times.

Watch detailed instructions:

  1. Supine Piriformis Side Stretch

–           Starting position – Lying on the floor with your back straight, and flat legs

–           Tilt the affected leg up.

–           Place your foot on the outside of the other leg, close to the knee.

–           Drag the knee of the affected leg across the middle line of your body, keeping hips or shoulders at the same position on the ground.

–           Hold this position for half a minute, and repeat the same with the other leg

–           Perform this three times.

Watch detailed instructions:

  1. Bottom Stretch for the Piriformis Muscle

–           Starting position – On all fours with your foot of the affected leg under your stomach.

–           Curl it toward your opposite side close to the hip, directing your knee toward the shoulder

–           Touch the ground with your forehead, extending another leg, keeping your pelvis straight

–           The hips need to be pushed toward the floor and hold this position for about half a minute

–           Perform this three times.

Watch detailed instructions:

  1. Seated Stretch

–           Starting position – sitting in the chair, cross your harmed leg over the other one, keeping your chest upfront and your back straight.

–           Take two breaths, and bending slowly hold for another half a minute

–           Perform the same with your other leg.

Watch detailed instructions :

  1. McKenzie Press Up

–           Starting position – Lying on the floor with your face down

–           You are able to rest your head for two or three minutes

–           Then, place your elbows on the floor so that you could lean on.

–           After several deep breaths, go down again, relax for two or three minutes.

Watch detailed instructions:

Additional exercises you can see on the following videos

Source: gottadotherightthing.com

 

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