Sciatica Stretches

Tip #6 - Piriformis Foam Roll Massage


sciatica_stretch_6aNOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!

Tip #6 in our series of Sciatica Stretches is called the Piriformis Foam Roll Massage. One of the symptoms caused by sciatica includes buttock pain, and we target that area using the foam roll along with this stretch. The foam roll can be one of the greatest tools to utilize when suffering with back and sciatica pain. This stretch is going to increase the extensibility of your tissue and promote more blood flow to the target area, which will in turn promote more healing. It is also good for your balance.

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How to do the Piriformis Foam Roll Massage:

Start position: On the floor with room to move

sciatica stretches
    • Start by sitting down on the floor and leaning onto your right side
    • Place the foam roll under your right glute and shift your weight a little bit to the right, placing your body weight on the right glute/buttock area
    • Place your right hand behind you
    • Bend your left leg, and use your left hand to bring up your right leg and cross it on your left knee. (Just like in the piriformis stretch)
    • Make sure to keep your left foot flat on the floor, as it is your stabilizing foot
    • Slowly roll forward and backwards on the right glute/buttock
    • Continue to do this for 30 seconds
    • Repeat these steps for the left glute/buttock


Please be aware that this stretch can be especially difficult to perform at first due to your sciatica symptoms. If it is too painful to get your leg up, don’t force it. An alternative route is to drop that leg down and rest the foot on your stabilizing foot so that your feet are still crossed; that way you can still promote more blood flow using the foam roll in this position. Over time this will get easier and your range of motion and mobility will greatly increase.


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!


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!




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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