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10 Piriformis Stretches to Help You Get Rid of Sciatica, Hip and Lower Back Pain

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Sciatic nerve irritation causes hip and lower back pain, which spreads downwards to the limbs and feet. About 4 out of 10 people will develop sciatica or irritation of this nerve at some point in life.

The sciatic nerve is located deep in the buttock, beneath the piriformis muscle, so its constriction and swelling can also cause sciatica pain and irritations.

The muscle connects the top of the femur to the spine, and it’s the main one that supports the outward movement of the hip, upper leg, and foot.

This nerve can pass through this muscle and thus cause sciatica symptoms, or known as piriformis syndrome, characterized by pain in the lower back and hips, poor movement, and balance.

The main cause of this pain is the swelling or constriction of the piriformis muscle, but it can also be a result of some other factors as well.

This pain is treated with medications, like aspirin, acetaminophen, or NSAIDs, physical therapy, and surgery.

Often the intense pain is treated with antidepressants, muscle relaxants, and painkillers.

You will just spend your lifetime on medications if you just numb the symptoms and do nothing about the irritation of the nerve.

These piriformis stretches offer incredible effects in the treatment of sciatica pain.

You also must warm up before the stretches for a few minutes, and remain within the comfort limits. You should consult your spine specialist first and start with these piriformis stretches for sciatica relief. You will be amazed by the positive effects!

Standing Piriformis Stretch


You should put the painful leg over the other leg’s knee, lower the hips toward the floor at a 45-degree angle, while bending the knee of the standing leg, lean forward and extend the arms to be parallel to the ground. Hold for 30-60 seconds with a straight spine, and switch legs.

Supine Piriformis Stretch


You must lay with the knees bent upwards, cross the painful leg over the other by bending it upwards toward your chest. Grab one knee with one hand, and the ankle with the other.

Then you need to pull gently toward the shoulder in line with the ankle and hold for half a minute.

Outer Hip Piriformis Stretch


Lay on the back, with the affected leg bent upward, and place the foot near the back of the knee of the other leg. You need to tuck the foot and twist the leg to the opposite side by making the knee to face or touch the ground.

You should put the arm on the knee, and raise the other in the air. Then start lowering the other arm toward the opposite direction of the knee, and hold for 20 seconds.  After that switch legs and repeat.

source: http://besthealthyhabits.com

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