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

The piriformis muscle is a small muscle located deep in the buttock, behind the gluteus maximus and it connects the spine to the top of the femur and allows incredible flexibility in the hip region (it’s the main muscle that allows for outward movement of the hip, upper leg and foot from the body).

Lot of individuals, their sciatic nerve passes through the piriformis muscle and  leave them with pain that just won’t go away.

Workout to help out:

1. Supine Piriformis Stretch

  • Lie down with your knees bent upwards
  • cross your affected leg over the other leg, bend  it upwards toward your chest
  • grab your knee with one hand and the ankle with the other hand
  • pull slowly toward the shoulder which is in line with your ankle
  • you will  feel a stretch through the glutes in the buttock
  • hold for 30 seconds
  • release.


  • you shouldn’t feel a pinch in the front of your thigh but if  you do then  stretch your hip flexors first.

If you don’t feel a stretch in the glutes then

  • cross your legs as in step 2
  • pull the leg which is sitting on the floor by grabbing behind your thigh
  • pul the leg toward your chest.

2. Standing Piriformis Stretch

  • stand with your back against a wall,
  • walk your feet forward 24 inches
  • position your knees over your ankles,
  • lower your hips 45 degrees toward the floor
  • lift your right foot off the ground
  • place the outside of your right ankle on your left knee
  • lean forward
  • lower your chest toward your knees but keep your back straight
  • top when you feel the glute stretch
  • hold for 30-60 seconds
  • switch legs
  • repeat.

If you have trouble balancing, you can stand with your back against a wall and distance your feet from the wall by 24 inches. Use the wall as support and follow the steps above.

3. Outer-hip piriformis stretch

  • lie on the floor
  • bend upward the leg that is affected
  • place the foot close to the knee of the other leg
  • tuck the foot behind the knee of the other foot
  • twist the leg to the opposite side
  • face the knee to the ground
  • if you are stretching the left leg, place the right hand on the knee raising the other arm in the air
  • slowly lower the other arm to the opposite direction of the knee
  • touch the shoulder on the floor
  • hold for twenty seconds
  • switch sides.

4. Long Adductor Stretch

  •  sit  on the floor
  • stretch the legs as far apart from each other
  • the moment you start feeling any pain or discomfort, stop
  • proceed by gently tilting your torso towards the ground
  • position your hands next to one another on the ground
  • lean forward slowly,
  • try  to touch the ground with your elbows
  • hold this position for  20 seconds
  • release.


  • if you feel  any other leg pain like  behind your knees then do some other warm up leg stretches before giving this one a shot.


5. Short Adductor Stretch

  • sit on the ground
  • position your feet’s soles in front of your pelvis
  • use your hands in an opposite manner to hold the ankles
  • your right hand should be holding your left ankle and the other way around
  • try and touch the ground with your knees by slowly and gently pushing them downward
  • hold this position for 30 seconds
  • release
  • move your legs in a fluttering position  for  30 seconds.

6. Side Lying Clam Stretch

  • lie down on your side
  • affected hip  on top
  • bend  your legs backward to look a bit like the letter L but  keep  one of your feet over your other one
  • legs should be parallel to one another
  • your spine shouldn’t be  bent and the affected hip needs to remain  directly on top
  • raise your top knee in an upward position, your feet need to   remain together and your body in the original pose
  • slowly return your knee to its original position.
  • repeat  15 times.

7. Hip extension exercise

  • place the knees and hands on the ground
  • keep the hands in line with the shoulders
  • tilt the affected leg
  • bend the knee while you are raising the leg upwards toward the ceiling
  • lower the leg but do not touch the floor
  • repeat this 15 times.

8. Supine piriformis side stretch

  • start by lying on the ground and bending the knees upwards
  • cross the affected leg over the other one
  • bend the chest forward
  • grab the knee with one of the hands
  • grab the ankle with the other hand
  • pull to the shoulder in line with the ankle to  feel the stretch
  • hold  30 seconds
  • release.
  • If you feel a pinch, stretch the hip flexors first,
  • if you do not feel a pinch pull the sitting leg, grab the thigh and pull the leg to the chest.

9. Buttocks Stretch for the Piriformis Muscle

  • Lay with your stomach on the ground
  • put  the affected foot across and underneath the trunk of the body –  the affected knee is on the outside
  • extend the non-affected leg straight back behind the body
  • keep the pelvis straight.
  • keep the affected leg in place and move your hips back toward the floor
  • lean forward on the forearms until a deep stretch it felt
  • hold for 30 seconds
  • slowly return to starting position
  • do 3 stretches.

10. Seated Stretch

  • sit on a chair
  • cross your affected leg over the knee of your other leg
  • bend forward slightly ,  bring the chest forward and spine straight
  • hold this position for a few moments
  • bend yourself a bit further
  • you don’t feel pain while doing this
  • hold  30 seconds
  • releasing slowly
  • repeat the whole process with your other leg


Live healthy and plain life …


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