10 Simple Stretches That Will Eliminate Lower Back, Hip And Sciatica Pain

Sep 21, 2018 by apost team

The human body is truly amazing. Within the body, there are nerves that run from the brain to each part of the body. These nerves help to relay information and send signals to the body. Many of the nerves travel down the spinal column before branching out into other areas.

The sciatic nerve is one of the most common causes of back or hip pain. It runs close to the spinal column before heading to the extremities. For many people, the sciatic nerve is a cause of great pain.


If the sciatic nerve is pinched or inflamed, it can cause you pain in your lower back. It runs down the lower back near the legs and buttocks. Because of this location, it can also cause pain in your lower leg, knees and hips. About 40 percent of people will suffer from sciatic pain at some point in their life.

The center of the pain is often within the deep tissues of the buttocks. This location is between the piriformis muscle. When the muscle becomes constricted or inflamed, it can lead to sciatica. This condition is basically the inflammation of the sciatic nerve.

Normally, the piriformis muscle is responsible for moving your leg, hip and foot outwards. It connects your spine to the top of the femur. Your sciatic nerve can pass through this muscle and cause a disorder called piriformis syndrome. When you have this syndrome, you can suffer from pain in your lower back, problems balancing and pain in your hips.

Unfortunately, there are a number of other problems that can affect the piriformis muscle and the sciatic nerve. Many people turn to over-the-counter painkillers to treat the pain and inflammation. In severe cases, you may even need prescription painkillers or muscle relaxers. Doctors will even prescribe antidepressant medication to help with the pain.

While painkillers might reduce your pain, they will not solve the underlying problem. Unless you want to spend the rest of your life on painkillers, you need to find a way to treat the root cause of your pain. Piriformis stretches can help alleviate the pain and prevent it from returning.

Sciatica is technically a symptom and not an actual condition. When doctors say that you have sciatica, they mean that you have a certain set of symptoms. These symptoms may include tingling, pain, numbness and loss of your bladder control.

To heal your sciatica, you need to start stretching the piriformis muscle. Before you begin these exercises, make sure you warm your body up through other stretches. You should also talk to your doctor to make sure that you are physically able to do these exercises.

1. Standing Piriformis Stretch

Get into a standing position. Pull the painful leg over the knee of your other leg. Then, lower your hips until they are at a 45-degree angle to the floor. Bend the knee of the leg you are standing on. Now, lean forward and focus on extending your arms. Your arms should be parallel to the ground. Keep your spine straight and hold this position for 30 to 60 seconds. Now, perform the stretch on your other leg.

2. Supine Piriformis Stretch

Lie down on the ground. Bring your knees so that they are bent in an upward position. Now, bring the painful leg over your other leg and bend it toward your chest. Using one of your hands, grab behind your knee. Use your other hand to grab the ankle of your other leg. Now, pull your hands and legs gently toward your shoulders. When you feel the stretch, stop and hold this position for 30 seconds.

3. Outer Hip Piriformis Stretch

Lie down on your back. Bend the knee of the painful leg. Put the foot of that leg against the back of the knee of your other leg. Next, tuck your foot in and twist your leg toward the opposing side. This should make your knee face the floor.

Place your arm behind your knee and then raise the other arm up into the air. Now, begin lowering the extended arm away from your knee. Hold this position for at least 20 seconds. Release the position and repeat the stretch on your other leg.

4. Buttocks Stretch For The Piriformis Muscle

Place your hands and knees onto the floor. Bring the foot of your painful leg underneath your torso. Now, twist that leg toward the opposing side so that it is close to your hip. Your knee should be pointed in the direction of your shoulder.

Next, lower your head until your forehead touches the floor. Lean your forearms against the ground. Keeping your pelvis as straight and lined up as possible, stretch out your other leg behind your body. Push your hips lightly into the ground. Hold this position for 30 seconds. Repeat this stretch three times.

5. Long Abductor (Groin) Stretch

Sit down on the ground. Stretch your legs out in front of you so that they are spread apart. Next, lean your torso forward in the direction of the floor. Place your hands on the ground so that they are next to each other. Keep leaning forward as you try to touch your elbows to the floor. Hold this position for 20 seconds.

6. Hip Extension Exercise

Keep your knees and hands on the floor. Make sure that your hands are lined up underneath your shoulders. Lift your weight off of the painful leg as you lift the leg toward the ceiling. Then, lower your leg down slowly. Do this 15 times on both sides.

7. Side-Lying Clam Exercise

Lay down on your side. Make sure that the painful leg is on top. Next, bend both of your legs backward until they look perpendicular to your torso. One foot should remain on top of the other. Both of your legs should be parallel to one another. Then, lift your top knee up before returning it downward. Do this 15 times.

8. Seated Stretch

Sit down on the ground. Place the soles of your feet together in front of your body. Using your opposite hands, grasp your ankles. Try to push downward on your knees so that they touch the floor. Hold this position for 30 seconds. Now, flutter your legs up and down like a butterfly for 30 seconds. Repeat the initial stretch for 30 more seconds.

10. Supine Piriformis Side Stretch

Lie down on the floor with your legs and back straight. Bend your painful leg up toward your torso. Place the foot of your painful leg near the knee and outer side of your other leg. Use the opposite hand to pull the knee across the middle of your body. Hold this position for 30 seconds. Repeat it three times on both sides.

Are you struggling to escape from back or hip pain? Let us know which stretches helped you the most. Spread the word about these stretches that can help to reduce sciatic nerve pain.

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!