Stretches for sciatic nerve pain
There’s a tiny muscle you’ve probably never heard of that has a big impact on your everyday activities and is also connected to sciatica. The piriformis is the muscle that allows you to lift your hips, upper legs, and feet away from your body. The sciatic nerve, which stretches from your lower back to your legs, is also protected by the piriformis.When the sciatic nerve is pinched, it causes the excruciating pain known as “sciatica.”The stresses of everyday life can put even more strain on the sciatic nerve, resulting in numbness, tingling, and even intense pain that can last for minutes to hours. Pain usually radiates from the lower back to the hip, buttocks, and legs. Sitting or shifting roles becomes complicated before you know it.Fortunately, there are a few easy and safe ways to stretch out the tiny piriformis muscle and relieve sciatica pain. Try out these 10 piriformis stretches, and don’t forget to watch the updates.t here…
1. Basic Seated Stretch
- Start by crossing your sore leg over the knee of your other leg when sitting in a chair.
- Bend your chest forward while holding your spine straight. Bend over a little more if you don’t feel any pain.
- For about 30 seconds, stay in this place.
- Carry on with the stretch with the other leg.
2. Piriformis Stretch (Standing)
For extra support, stand with your back against a wall and your feet about 24 inches from the wall if you’re having trouble balancing with this stretch.
- Place the leg that is causing you pain over the knee of the other leg when standing. It should take the form of the number four.
- Reduce the hips to a 45-degree angle and lower them to the ground. As required, bend the leg you’re standing on.
- Swing your arms down to the ground while bending over at the waist and holding your back straight.
- Hold the position for 30-60 seconds.
When you’re done, switch legs.
3. Piriformis Supine Stretch
- Lie back with your legs bent upwards.
- Bend the affected leg upwards toward your chin, crossing it over the other leg.
- With one hand, grab your knee and the other, your ankle. Pull the glutes close by pulling the bent leg around your body.
- Hold for 30 to 60 seconds before releasing.
4. Piriformis Stretch on the Outer Hip
- Bend your sore leg upward and put your foot next to the back of your other knee when lying on your back.
- Twist your leg to the opposite side by tucking your foot behind the knee. The bottom of your knee should be in contact with the ground (or as close as you can get).
- Lift your opposite arm in the air and place your hand on your opposite knee.
- Hold the place for 20 seconds.
- Change to the opposite leg.
This is a stretch you’ll want to recover from! Lie down on your back and gently draw both knees toward your chest with your hands.
5. Stretch the groin and long adductor muscles.
- Stretch your legs straight out in front of you, as far apart as possible, when sitting on the floor.
- Place your hands next to each other on the concrete, torso angled down toward the deck.
- Lean forward, the elbows resting on the deck. Stop immediately if you feel pain!
- Hold the spot for 10 to 20 seconds.
6. Stretch the inner thigh and short adductors.
- Place the soles of your feet together in front of your pelvis when sitting on the ground.
- On the opposite hands, hold the ankles (left hand – right foot, and vice versa).
- Gently press forward with your feet, aiming to make contact with the ground. Stop just until you feel any discomfort, which means if you feel pain, back up an inch or two and stay there.
- Hold for 30 seconds, then release and flutter your legs in that position for another 30 seconds (like a butterfly).
If you want to go for a longer stretch? Bend your body forward while holding your back straight or push your knees down with your elbows.
7. Side Lying Clam
- Lie down on the non-painful side of the body.
- Bend your knees backwards, crossing one foot over the other and keeping your legs parallel. Make a “L” form with your hands.
- Raise the top knee while holding the rest of the body in the original position, keeping your feet together.
- Slowly return the knee to its starting spot.
- Rep 15 times more.
8. Extension of the hips
- Make sure your hands are in line with your shoulders when you get down on all fours.
- Lift your affected leg toward the ceiling with your knee bent.
- Lower the leg gradually until it is almost hitting the ground.
- Rep 15 times more.
9. Piriformis Supine Side Stretch
- Lie on your back with your legs flat on the ground.
- Bend your sore leg upward and place your foot on the outside of the opposite leg, next to the knee.
- On the opposite side, gently extend the knee of your affected leg around the center of your body until you feel a stretch, making sure to hold both your shoulders and hips on the ground.
- Return to the starting spot and swap legs after 30 seconds.
- Repeat the step two or three times more.
10. Stretching the Piriformis Muscle in the Buttocks
- Get down on all fours by placing your hands and knees on the deck.
- Bring the affected leg’s foot under your stomach and twist it to the opposite side near the thigh, while pointing the knee toward the elbow.
- Lean your forearms on the ground for support while you lower your head until your forehead meets the ground.
- Slowly extend the non-affected leg behind you while maintaining a straight pelvis.
- Slightly lower your hips to the floor.
- Hold for 30 seconds before slowly returning to the starting spot. Rep 2-3 times more.
It’s worth noting that while home remedies can help relieve pain, they don’t fix the underlying cause. A thorough chiropractic review pinpoints the cause of the discomfort, offers medication to alleviate the symptoms, and creates a personalized treatment plan to ensure you stay pain-free for the long haul.