Exercises For Sciatic Pain Caused Due To Piriformis Syndrome

Piriformis syndrome is commonly associated with the pain in the sciatic nerve. It is not a condition of radiculopathy- extension of a disc beyond its limit, which compresses the nerve root to cause pain in it. This syndrome is not typically sciatica; but, it is a condition in which the piriformis muscle causes discomfort to the sciatic nerve resulting in pain. Well, there are various exercises that can manage this condition and help the sufferer do his/her routine work with ease.

The piriformis muscle is present in the hip region of the body. The inflammation or tightening of this muscle leads to the irritation of the sciatic nerve. Sometimes, it gets so severe that the pain from the lower back goes down to the leg and the eventually to the foot. So, the exercises that we will deal with will be aimed at providing relaxation to the piriformis muscle.

Stretching exercises are always best for the relaxation of the Piriformis muscle. So, the first stretching activity that you must do is by lying flat on the ground. You must now bring the affected leg up to the chest. Hold the knee with hand of the same side and the ankle with help of the other hand. Now, you must pull the ankle towards the opposite side till the time you feel a stretch. Hold here for 30 seconds at least. Try to do a set of three.

Another exercise that you can do is, lie on the ground with your legs flat. You must now raise the affected leg and place the foot on the floor outside of the opposite knee. Now, use the opposite hand to pull the bent knee towards the midline of the body until you feel a stretch. You must hold this position for a minimum of 30 seconds and then come back to the starting position.

You can also relieve the sciatic pain by lying flat on the ground with the affected leg on top of the other. Now, you must raise the lower knee to bring both the legs up to the chest. Hold it for 30 seconds and then come back to the original position.

You must also do some buttock stretches to relax the piriformis muscle. Take a position on all your four limbs. Now raise the affected leg and place it the under the trunk of your body in a way that the affected knee lies outside the trunk. Extend the other leg back on the ground while keeping the pelvis straight. Now, move the hips backward towards the ground until you feel a stretch. You must not force your body to do so as you may sustain injuries. To get benefits, repeat this activity thrice.

If the piriformis muscle is stretched a few times in a day along with some hamstring stretches, you will experience much relaxation from sciatic pain.

Learn more about piriformis syndrome versus sciatica - click here