Piriformis Stretch.

There are several different ways that the Piriformis muscle can be stretched. The stretches I am going to show you below are quite gentle ones.

The Piriformis muscle is situated deep within the buttock region, where it attached to the outside of your hip and also the outer part of your sacrum. As it travels between these two points, the Sciatic Nerve either passes through this muscle itself, or directly underneath (it varies from person to person).  A tight Piriformis muscle can be responsible for either Low Back Pain or Sciatica, I will go on to explain now:

Low Back Pain.

With regards to Low Back Pain, one of the most important aspects is that this muscle is attached to Sacrum. Consequently, if the Piriformis muscle is tight, it will have an increased 'tugging' effect on this bone.

The Sacrum forms half of the Sacro-Iliac joint (Sacro referring to the Sacrum and Iliac referring to a specific part of the pelvis) and if the sacrum is being pulled on too much, there will be increased stresses placed across the Sacro-Iliac joint, which itself can ultimately lead to pain.

If you find that your Low Back Pain begins not in the lower back itself, but rather a little further down (but above the buttock region), there is a reasonable chance it is Sacro-Iliac pain your are suffering with. Some people often say to me it feels as if the pain is coming from an area below their back where there are a 'couple of dimples'. This is in the area of the Sacro-Iliac joint and if you feel the same, it maybe this joint which is the source of your pain.

Sciatica

If it is a tight Piriformis muscle which is responsible for your Sciatica, the crucial component is that the Sciatic Nerve passes through or underneath the Piriformis as it travels from the Low Back, through the buttock and down the leg. Consequently,  if this muscle is particularly tight, it will place increased stress upon the Sciatic Nerve and potentially lead to pain.   

If you find that your Sciatica begins in the buttock area as opposed to the lower back, there is a reasonable chance it is the Piriformis muscle which is contributing to your pain. If this is a result of the Piriformis muscle being tight, it needs to be stretched.

Therefore, I am sure you can now see how a tight Piriformis muscle can lead to either Low Back Pain or Sciatica.

I will now show you two gentle stretches which will be more than enough to get you started. The reason I am starting you off on these gentle stretches, is because if it is a tight Piriformis muscle which is responsible for your Pain and you begin to stretch it too aggressively at first, there is every chance you will just exacerbate your signs & symptoms.

If this were to happen, it is nothing to worry about, it is just your body's way of saying you are performing too much too soon and therefore you need to ease off a little. Nevertheless, we want to avoid aggravating your pain if we can help it!

Piriformis Stretch One.

Lying on your back with both knees bent, gently place the ankle of the side to be stretched upon your opposite knee as shown below. Then place the hand of the same side to be stretched upon your knee as shown and then gently push your knee away from you.

We are looking for a stretching sensation in the region of your buttock, however you may find this stretch passes a little further down the leg or even into your lower back. As long as it is only a stretching sensation then this is no problem. You should feel no pain though.

Hold: 20 - 30 seconds.

Reps: 2 - 3.

Times per Day: 2 - 3.

NB. If you find it difficult to even place your ankle upon your opposite knee as shown, this implies your Piriformis muscle is extremely tight. It is vitally important you stretch this muscle, however you need to be careful as you may easily aggravate the Sciatica you are suffering with.

I would suggest you do not bend the knee of your other leg quite so much, as this will not place as much of a stretch across the Piriformis muscle.

Piriformis Stretch Two.

If you are finding the above stretch quite easy or even feel no stretch at all, I am going to suggest a slight modification which will stretch the Piriformis muscle a little further...

The aim here is to place your hand behind your other knee and then gently pull your knee closer towards your chest (as shown) As you do this, still maintain a slight pressure upon your opposite knee (the one on the side being stretched). This should increase the stretch across the Piriformis muscle and you should begin to feel a stretch in the buttock region, down the leg a little or slightly into the lower back, just as described above for the previous stretch.

Hold: 20 - 30 seconds.

Reps: 2 - 3.

Times per Day: 2 - 3.

There are other stretches which will be more aggressive and a better stretch for the Piriformis muscle, but as I alluded to above, these will have the potential to aggravate your Low Back Pain or Sciatica should you perform them at the incorrect time. However, the stretches given above should be suffice to get you started and help alleviate any pain you are suffering with at the moment.

My eBook “Free Yourself Of Back Pain & Sciatica” has many more exercises such as these which will really push things forwards with regards to resolving you of the pain you are currently suffering.

“Free Yourself Of Back Pain & Sciatica” will take you by the hand and enable you to explore and identify any potential causes as to why you are suffering with Low Back Pain or Sciatica at the moment. Not only that but it will then teach you how to address these causes and therefore resolve your pain and reduce the risk of ever suffering a similar problem again.

In the mean time, enjoy the above stretches and good luck in your quest for a life free of pain.

Regards,

Paul.