Sciatica Stretches

Tip #2 - Piriformis Stretch

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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. 

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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. 


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.


This is just one in our Series of Free Sciatica Stretches that we offer to everyone to help relieve their Sciatica pain! If you would like to see a video of Dr. Amy perform the stretch (as seen in the picture above), as well as receive the other stretches in the series, just fill out the form on this page!


At the Illinois Back Institute we strive to educate people as much as possible about their back, neck, and sciatica pain, because it has been proven that the more people know about their pain the more likely they will be to get rid of it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 855-977-5144 or click here!



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.

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