Sciatica is a condition where the sciatic nerve is getting “pinched” somewhere along its course. A common place for this is at the piriformis muscle. Symptoms of sciatica include shooting pain down the back of the leg or buttocks, numbness, and tingling throughout the leg.
Physical therapy will treat and reduce sciatica by reducing pressure on the nerve. In the meantime, here are 4 piriformis stretches you can do to ease any symptoms of sciatica you are experiencing:
Seated Hip Stretch
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.
Long Stretch
Sit with one knee straight and the other bent and placed over the opposite knee. Then gentle turn your body towards the bend knee side.
Piriformis Stretch
While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.
Modified Piriformis Stretch
While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
Exercises courtesy of hep2go.
