11 Piriformis Stretches To Reduce Your Sciatica, Lower And Hip Back Pain

Jul 19, 2018

If you're experiencing pain in your sciatic nerve, you're probably finding it very unbearable. This pain may be caused by numerous reasons, such as a ruptured disk, spinal stenosis, or another serious body injury. In this occurrence, seek medical help. For other minor injuries, orthopedics and other medical practitioners view stretching as a very advantageous activity in relieving such pain.

Here are some exercises to consider trying:

Lie down while bending your knees and cross your injured leg or the opposite one up directly to your chest. One of your hands should hold your ankle while the other is holding your knee. Draw upfront your shoulder and maintain that position until you feel that your glutes have been extended.

You need to stand up in this exercise. Place your harmed leg over the knee of the other leg. While making an angle of forty-five degrees, lower your hip. Extend your arms parallel to the ground while bending your torso upfront. Stay in this angle for not more than a minute and then repeat the procedure with the other leg.

You are expected to lie down. On your knee, put your right hand down while raising the left arm. Make attempts of touching the floor with your shoulder while lowering your arm in the opposite direction of the knee. Maintain the position for twenty seconds and repeat with the other leg.

Sit down and spread your legs far apart. You need to place your hands on the floor while bending your torso. At this position, try to feel the ground using your elbow. You are obligated to remain at this angle for about twenty seconds until you start feeling stretched.

You need to sit down and place your feet together in front of you. Hold your right foot ankle with your left hand. Also, hold your left foot ankle using your right hand. Then proceed to push your knees down. For half a minute, maintain the angle. For another half a minute, wave quickly using your legs.

You need to lie sideways with the injured hip. With your legs tilted, form an L shape and place one foot on the other with your legs parallel. You should not move, just keep the injured hip high. With your feet together, raising your top knee, stay in that position for a moment and repeat it at least fifteen times.

Lie on the floor keeping your back straight and legs flat. You are required to tilt the injured leg up and position your leg on the exterior of the other. The position should be close to the knee. Without raising your hips or shoulders, drag the injured knee across your body at the middle line. Do this three times.

You need to be positioned on all fours. Under your stomach is the harmed leg. It should be curled close to the hip in the opposite side while directing your knee in the shoulder direction. Feel the ground with your forehead, stretching the other leg with your pelvis straight.

Sit on a chair and cross your injured leg over the other while you are upright. Take two breaths, hold and repeat for the other leg.

Lie on the floor face down while at the same time being able to lean on your shoulders. Take repeated breathes while going down.

Do these exercises for pain reliefs and recommend it to friends and your loved ones who may be suffering from such pains.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!