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Blog Fitness Workouts Deep Piriformis Stretches To Relieve Sciatica Pain

Deep Piriformis Stretches To Relieve Sciatica Pain

Deep piriformis stretches

What is piriformis?

If you are putting up with aching in the bottom and legs, then piriformis stretches may save your day. The Piriformis is a buttock muscle, it’s role is to stabilize the hip and rotate a thigh, making you able to walk (4). Unfortunately, under certain circumstances, it can cause a lot of ache.Get Ultimate 28 Days Workout & Meal Plan

What is piriformis syndrome?

Piriformis syndrome is a medical disorder, which takes place when the piriformis pinches the sciatic nerve, as a result of inflammation or tightening. This condition starts with pain or numb feeling in the bottom, as it spreads it may induce complications. Sciatica is a painful feeling that drags along the eponymous nerve, commencing in the hip area and extending along with lower limbs (6). A study by Finnish scientists showed that, although not to a great extent, physical activity can decrease the chance of having this health condition (2). Both above-mentioned conditions are treated by piriformis stretches (5, 3). Such a practice is a piece of cake if you are familiar with yoga.

Read More: Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move

Types of piriformis stretches

For greater convenience, you may group these stretches into categories according to the initial position, namely lying, standing, and sitting piriformis stretches. The following practices do not require high-level flexibility. Warning: be aware of your body during the process, immediately stop whenever you start feeling any soreness.

Lying piriformis stretches

Lying piriformis stretches

Supine Piriformis Stretch

While lying down, bend your sore leg and put it on the torso. Use your hand to press the knee to your opposite shoulder. Remain still for 30-60 sec.

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Side-Lying Clam

Laying on your pain-free side, bend your knees so that from the side your body looked like a letter “L”. As if your legs are a clamshell that is opening and closing, lift the top knee, and put it back down. Continue doing so 15 times.

Standing piriformis stretches

Hip Extension Exercise

Stand on all fours and lift the aching leg backward and up. Put your leg back down. Do it 15 times. 

Standing Piriformis Stretch

Stand up, make a letter “P” with your legs so that your unaffected leg is straight, and your target leg is on top of it. Remain like that for 30-60 sec. If you need extra support, you can use a table. Keep your body straight and put your bent target leg on a table.

Standing piriformis stretches

Sitting piriformis stretches

Long Adductor Stretch

Keep your legs straight and try to spread them as far as your flexibility allows. Tilt your torso forward, hands down, elbows touching the ground. Endure the stretch for 15 sec.

Short Adductor Stretch

Connect your soles in front of your pelvis. Put your crossed hands on the ankles. Press your knees down. Hold for 30 sec. If you feel a sudden pain don’t push any further, your knees do not necessarily have to touch the ground. Sitting piriformis stretches

A few words about yoga

Yoga is very popular nowadays, and there is a good reason for it. It not only has great value physically, mentally and spiritually but can also be used as a treatment. As was mentioned before, some yoga practices are somewhat like piriformis stretches. They affect the muscle in a similar way and have the same therapeutic effect. A study shows that practicing yoga is safe and even beneficial for people with sciatica as it alleviates its symptoms and improves a general state of the body (1, 7).Get Ultimate 28 Days Workout & Meal Plan


A persistent feeling of pain can turn your life into a living hell, that is why it is time to start doing something about it. Mentioned above deep piriformis stretches can ease the suffering or dispose of it completely. Keep in mind, that before getting down to action it is better to consult a physician. If they recommend you to add physical activity to your daily routine, consider this 20 Minute Full Body Workout at Home. However make sure not to overexercise the painful area not to injure yourself.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Disc extrusions and bulges in nonspecific low back pain and sciatica: Exploratory randomised controlled trial comparing yoga therapy and normal medical treatment. (2015,
  2. Leisure-time physical activity and sciatica: A systematic review and meta-analysis (2016, 
  3. Mayo Clinic Q and A: Sciatica Treatment Options (2016,
  4. Piriformis Syndrome (2019,
  5. Piriformis syndrome, diagnosis and treatment. (2009,
  6. Sciatica (2019,
  7. Yoga treatment for chronic non-specific low back pain (2017,
See also  Yoga Pelvic Floor Exercises To Fight Pelvic Floor Muscle Tightness, Weakness, And Dysfunction
I. Grebeniuk
I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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