Have you ever felt pain in your leg? It could be your piriformis muscle being activated! Don’t let a tiny muscle cause big problems. Piriformis can wreak havoc on the sciatic nerve, leading to pain, numbness and weakness.
This article will delve into the world of the piriformis muscle and explore its connection to sciatica. We’ll learn exactly how the opioid can pinch the sciatic nerve and, more importantly, how to stretch it for sweet, sweet relief.
Are you ready to say goodbye to sciatic pain? Let’s start!
You will also like:
The purpose of this article is twofold:
- Highlight the important features of the apioid muscle.
- To demonstrate how to relieve tension in the apioid muscle through stretching exercises.
Let’s take a look at each of these two areas in detail.
All about the Piriformis
To begin, we will look at some of the most basic characteristics of the piriformis muscle. If you’re only here to see the piriformis stretches, feel free to skip to the next section!
The Piriformis: Where is it?
Our legs have layers of muscles that each serve separate purposes. The apioid muscle is located deep below our gluteus maximus, also known as the “buttock muscle”.
The piriformis runs diagonally from an area of the lower spine (the sacrum) to a part of our upper femur (the greater trochanter of the femur).
Locally, this places the piriformis nerve directly above the longest nerve in our body: the sciatic nerve.
The Piriformis: What Does It Do?
The main function (known to anatomists as “actions”) of the piriformis muscle is to turn the foot outward (external rotation). This is in addition to moving the leg away from the midline of the body (abduction).
Interestingly, when the leg is bent forward (hip flexion), the apioid muscle is converted from an external rotator to an internal rotator.
You may notice this as we look at some piriform tracts in the next section of the article.
The Piriformis: Why is it Important?
Because of its unique location on top of the sciatic nerve, the apioid muscle is a muscle that needs to be kept strong and flexible. When it becomes too tight, the epididymis “pinches” or presses on the sciatic nerve.
This disrupts the function of the nerve, often leading to pain, weakness and numbness in many of the leg muscles.
The good news is that there are several simple ways to stretch your apioid muscle to provide relief from sciatica pain. Try these 10 powerful piriformis stretches and be sure to watch the videos too.
Piriformis Stretches to relieve sciatica symptoms
Each of the following stretches will serve to create more flexibility in your apioid muscle and/or nearby muscles.
While there is some disagreement among practitioners as to the parameters of flexibility exercise, conventional guidance suggests that stretches should be held for a total of 2 minutes. This aims for a feeling of “mild discomfort”.
This means you could hold a given stretch for 10 seconds, repeating 12 times. Or you can hold the stretch for 30 seconds, repeating 4 times.
Alternatively, you could stretch for any other combination that achieves a cumulative stretch time of 2 minutes.
In each of the stretch descriptions below, you’ll find different suggestions for how to split the 2 minutes based on the difficulty or nature of the stretch.
1. Simple Seated Piriformis Stretch
- Cross your sore leg over the knee of the other leg while sitting in a stable chair.
- Bend your chest forward while keeping your spine straight. Extend the stretch a little more if you don’t feel pain.
- Hold this position for 30 seconds and repeat 4 times.
- Perform this stretch on the other leg as well.
2. Standing Piriformis Stretch
This is a more advanced stretch that requires a significant level of balance. If necessary, perform this stretch with your back against a wall and your feet slightly in front of you.
- Stand with the sore leg over the knee of your other leg. You will form a “figure 4” position.
- Bend forward at the waist and reach your hands toward the ground while keeping your spine straight.
- Hold for 10 seconds and repeat 12 times.
- Repeat the stretch on both sides.
3. supine Piriformis Stretch
The Supine Piriformis Stretch is a great way to reduce tension in the Piriformis muscle specifically. This is an easy exercise that requires no equipment and can be performed anywhere. watch the video here.
- Lie on your back and bend your knees, keeping your feet flat on the floor.
- Cross the affected leg over your unaffected leg, with the knee bent.
- Grasp the knee of your affected leg with one hand and the ankle with your other hand. Pull the bent leg toward your chest until you feel a “gentle discomfort” in the piriformis area.
- Hold for 30 seconds, repeating 4 times per leg.
4. External hip stretch
This is a good stretch to perform after you’ve warmed up. It can be quite intense for many people with tight hips. So be sure to spend a few minutes on other routes before completing this one. watch the video here.
- Lie on your back, bend your affected leg and, with the help of your opposite hand, pull your knee towards your opposite armpit.
- Hold the stretch for 20 seconds and repeat 6 times.
- Full stretch on both sides.
5. Pancake Stretch
The “pancake” is one of many flexibility exercises which can increase mobility in the inner thigh. This stretch should be incorporated into any exercise program as it maintains the integrity of an often neglected area of the body.
- While sitting on the floor, straighten your legs and spread them as far as you can.
- Place your hands on the floor in the space between your legs while leaning your torso forward.
- Place your elbows (if you can stretch that far) on the ground and lean forward. If you feel pain, stop immediately.
- Hold the position for 20 seconds, repeating 6 times.
6. Adductor/Inner Thigh Stretch
The group of muscles known as the adductors run along the inner thigh. The main functions of these muscles are to bring the leg closer to the midline (adduction) and turn the leg inward (internal rotation).
- While sitting on the ground, bend your legs and place the soles of your feet together in front of you.
- Grasp your ankles with your hands, placing your elbows on your inner thighs or knees.
- Gently ease your legs down (use your elbows to help if you can) aiming to bring your knees to the ground.
- Hold for 30 seconds and repeat 4 times.
7. Side Shells
Side Clamshells are another great way to stretch the inner thigh. In addition, this The exercise opens the hips while strengthening the core. All of these muscles contribute to your overall stability.
- Lie on the non-painful side of your body.
- Bend your legs and place the painful one on top of your other leg. Your legs should be ‘L’ shaped.
- While keeping your feet together, lift your top knee, keeping the rest of your body in the starting position.
- Slowly return your knee back to the starting position.
- Repeat 15 times for 3 sets on each side.
8. Hip extension exercise
Performing hip extension strengthening exercises will lead to not only stronger glutes, but more mobile hip flexors. This is vital for athletes and those who sit in a slouched position for most of the day.
- Place your hands and knees on the ground, making sure your hands are under your shoulders.
- Keep your knee bent and lift one leg toward the ceiling.
- Slowly lower your leg until it almost touches the ground.
- Do this 15 times, for 3 sets.
- Repeat on the other side.
9. Supra Piriformis Stretch (Part II)
The supine piriformis stretch is a great way to isolate the deep external hip rotators. These muscles are important for stabilizing the hip and pelvis during weight-bearing activities.
This stretch is similar to the “external hip stretch” (number 4 on our list), however, your opposite leg remains straight in this version. This will slightly change the angle and thus, the muscles will experience a different emphasis.
- Lie on your back with your feet flat on the ground.
- Your sore leg should be bent upwards and the foot of that leg should be placed on the outside of the opposite leg except your knee.
- With your opposite hand, stretch the knee of the affected leg towards the center of your body so that you feel a stretch. And make sure to keep both your shoulders flat on the ground.
- Hold for 30 seconds, repeat 4 times, then switch legs.
10. Buttock stretch for the Piriformis muscle
The glute stretch or “pigeon” is a great stretch for the glutes and piriformis. It can help release tight hip muscles and will generally improve hip mobility.
- Place your hands and knees on the ground.
- Bring the leg of your affected leg under your stomach, twisting it to the opposite side near the hip.
- Place your forearms on the ground and lower your forehead to touch the ground.
- While keeping your pelvis straight, slowly extend the non-affected leg behind you.
- Your hips should be pressed slightly towards the floor.
- Hold for 30 seconds and then slowly return to the starting position. Repeat 4 times on each side.
The Takeaway on Piriformis Sciatica Stretches
When dealing with pain associated with sciatica, you have many options. Unfortunately, the vast majority of “quick fixes” do not address the underlying cause of your symptoms.
With stretches and mobility exercises with the prescription and supervision of a trained clinician, you can reduce your symptoms permanently and return to a pain-free life.
Also check:
