2 Piriformis Stretching Exercises for Back and Sciatica Relief

Suffering from low-back issues or sciatic pain? A tight or weakened piriformis muscle could be to blame!

The piriformis muscle is a large, flat muscle located in the gluteal region near the top of the hip joint. It helps stabilize said joint and allows you to rotate your hips and thighs. When this muscle is compromised, it can cause a litany of pain and numbing issues in the hips, low-back and legs—this is especially true for folks with more sedentary lifestyles who sit most of the day.

One of the best things you can do is routine, targeted stretches to help relieve pain and build flexibility. Here are two that are perfect for beginners!

The Lying Gluteal Stretch

1. Start by lying on your back with both knees bent and feet flat on the floor.
2. Place one ankle behind the knee of your other leg. Grab your thigh (the one with your foot still flat on the floor) and gently pull toward your chest.
3. Hold this stretch for 15-30 seconds and repeat it 3-4 times on each leg.

The Clam

1. Begin by lying on one side of your body, your shoulders and hips pressed into the mat. Bend your knees slightly behind you, keeping them together.
2. Slowly raise your top leg toward the ceiling while keeping your feet together. Hold for 2 seconds; try your best not to wiggle around on the mat.
3. Do two sets of 20 rotations on each leg.