Some of the most uncomfortable pains have to be lower back and hip pain. They are actually caused by the sciatic nerve’s irritation. The worst thing here is that it can spread downwards and affect the feet and limbs as well. A lot of people suffer from this and the pain can be hard to manage among all the other daily routines.
This nerve is located deep int he buttock and due to swelling or constriction of the muscle, it might cause some pain or irritation. The main muscle is the one that allows outward movement of the foot, upper leg, and hip. If the sciatic nerve passes through the muscle, it might lead to sciatica. Fortunately, there are a lot of exercises which can aid with this type of pain. However, before you start them, you need to warm up. For instance, you can climb up and down the stairs, march or take a walk. Just make sure you consult a specialist before you start exercising or stretching and just do exercises that you think you can handle.
Thus, we are here to show you some stretches which can help alleviate these conditions.
THE 10 PIRIFORMIS STRETCHES AND HOW TO DO THEM
1. SEATED STRETCH
First of all, you should sit on a chair and set the leg that is affected by the other one. Just bend forward slightly and keep the back straight. Hold this position for a couple of breaths and try bending further if you do not feel pain. Stay in this position for 30 seconds and release slowly. Do the same with the other leg as well.
2. BUTTOCK STRETCH
First, place the knees and hands on the floor and bring the foot of the leg that is affected on the trunk and twist it to the opposite side. Just point the knee toward the shoulder and the head so that you touch the floor with your forehead. Lean the forearms on the floor for support. Then, stretch the leg that is not affected you and keep the pelvis straight. Push your hips to the floor and hold for 30 seconds. Repeat two or three times.
3. SUPINE PIRIFORMIS SIDE STRETCH
First, lie on the floor with the legs flat and your back straight and bend the affected leg upwards and place the foot on the other leg’s counter side, near the knee. Then, pull the knee of the affected leg with the opposite hand across the body’s midline until you feel the stretch. Just do not lift the hip or shoulders off the floor. Hold this position for 30 seconds and switch legs. Repeat two or three times.
4. HIP EXTENSION EXERCISE
First, you have to place the knees and hands on the ground and keep the hands in line with the shoulders. Just tilt the affected leg and bend the knee while you are raising the leg upwards toward the ceiling. Then, lower the leg, however, do not touch the floor. Repeat this 15 times.
5. SIDE-LYING CLAM EXERCISE
Start by lying on the side and placing the affected hip on the top. Then, bend the legs backward so that you get the shape of the letter L. Just keep the feet over each other and keep the legs parallel. Keep your body and your spine straight. Finally, raise the top knee upwards and return it back. Repeat this procedure 15 times.
6. SHORT ADDUCTOR STRETCH
Start in a sitting position by putting the feet soles together in front of the pelvis. You have to hold the ankles with the opposite hands and push downward with the knees while trying to touch the floor with them. If you experience some pain, please do not proceed. Just hold like this for 30 seconds and release. Flutter like a butterfly the legs for 30 seconds. Use the elbows to get a deeper stretch and you can also bend the torso forward and keep the back straight.
7. LONG ADDUCTOR STRETCH
Start in a sitting position on the ground and stretch the legs out as far apart as you can. Then, tilt the torso gently forward and place your hands on the ground right next to each other. Lean forward and also try to touch the ground with the elbows. Do not proceed if you feel any pain. Hold this position for 20 seconds and then return to the initial position.
8. OUTER-HIP PIRIFORMIS STRETCH
You also need to start this exercise by sitting on the floor and bending the affected leg upward so that you can place the foot close to the knee on the other leg. Just tuck the foot behind the knee of the other foot. Twist the leg to the opposite side and face the knee to the ground. If you do stretch the left leg you need to place the right hand on the knee while raising the other arm in the air. Slowly lower the other arm to the opposite direction of the knee and try to touch the shoulder on the floor. Hold this position for 20 seconds and switch. If you are not able to touch the floor with the shoulder, do not strain yourself more.
9. STANDING PIRIFORMIS STRETCH
This stretch is done in a standing position. You have to place the affected leg over the other one and lower the hip at a 45-degree angle and just bend the knee. You also need to lean in with the torso forward and extend the arms to be parallel to the floor. Just keep your spine straight and hold for 30 seconds and switch the legs after that. If it proves difficult for you to keep your balance, you can stand with your back on the wall.
10. SUPINE PIRIFORMIS STRETCH
With this stretch, you have to start by lying on the ground and bending the knees upwards and just cross the affected leg over the other one. Bend the chest forward next and grab the knee with one of the hands. Also, grab the ankle with the other hand and pull to the shoulder in line with the ankle so that you can feel the stretch. Hold this for 30 seconds and release. If you feel a pinch, stretch the hip flexors first, and if you do not feel a pinch just pull the sitting leg, grab the thigh and pull the leg to the chest. That is it.
These are the 10 exercises we wholeheartedly advise you to try. Not only will they be good for the condition of the body, but they will also help with sciatica, or any hip or lower back pain. You will be extremely grateful.