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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches Tip #2 Piriformis Stretch

Posted by Dr. Jeff Winternheimer D.C. on Fri, Dec 27, 2013 @ 02:46 PM

sciatica reliefNOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!


Tip #2 for Sciatica stretches is the Piriformis Stretch. The piriformis is located in the buttocks region. The piriformis muscle runs close to the sciatic nerve so it can irritate the nerve and cause sciatic pain. When the piriformis muscle becomes tight and/or inflamed it can irritate the sciatic nerve. This can lead to a tingling and numbness that runs from the lower back all the way down the leg and even into your foot. It is very important to stretch the piriformis muscle if you are suffering from sciatica.


Start position: Find a nice firm flat surface and lay down on your back. In the footage above Dr. Amy is using a mat table but if you don’t have one of these you can either use your floor or your bed as your flat surface. 

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How to do the Piriformis Stretch:

    • Lie on your back with your legs bent so that your foot is flat on the floor.
    • Start by crossing your left leg over your right knee so that your ankle rests on your right knee.
    • Use your hands to grab hold of your left knee and pull it slowly and gently towards your opposite shoulder.
    • Apply pressure at the knee and also at the ankle.
    • Hold this stretch for 20 seconds.
    • Repeat 3 times on both legs.

While doing this you should feel a nice stretch in the gluteus and buttocks region. If you find it difficult to even place your ankle on your opposite knee, it means your piriformis muscle is extremely tight. This gives you an even bigger reason to continue stretching this muscle. Try not bending the knee of the opposite leg quite so much and that will place less stress on the muscle. Be very careful because you may easily aggravate the pain you are suffering with.

People often do these stretches incorrectly. To watch the video of Dr. Amy explain and perform the hip flexor stretch, sign up for our tips by clicking the link in the headline below:


The 10 Best Sciatica Stretches with Tips and Videos!

Studies show that you can ease 60% of your sciatica pain by following these simple daily stretches.

By signing up for our free email series, you will receive ten tips from Dr. Amy (Doctor of Physical Therapy) that help you maintain a healthy back. Each tip is equipped with an educational video that teaches you how to perform the tip correctly.

In the Sciatica Stretches Emails You Will Learn:

  • “What to do” and “what NOT to do” when it comes to stretching your sciatica! Dr. Amy shows how we do the sciatica stretches at our clinics but also shows how they can be done at home.
  • You will learn simple solutions that will help ease your sciatica pain.
  • How to do daily tasks the right way so you don't make your sciatica worse.

The insight and value of these tips are beneficial to people who have existing sciatica pain and would like to prevent further damage. The Illinois Back Institute is dedicated to educating people. These tips allow us to help you one email at a time! Click on the headline above or the link below to sign up!

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Call 855-977-5144 to Schedule a Free Consultation

DISCLAIMER: The content on this web site is for informational purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without the permission of Illinois Back Institute. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.