10 Piriformis Stretches To Eliminate Lower Back, Sciatica And Hip Pain!

Hip and back pain affect millions of people around the world and are sometimes caused by irritation in the sciatic nerve, the longest nerve in the human body. Sciatica is a painful condition that can be felt all the way down to the legs, and can seriously interfere with your day-to-day activities.



The sciatic nerve runs from the lower back and buttocks down to the legs and is responsible for many movements of the lower body. When inflamed, the nerve can cause severe leg and back pain, which is usually treated with painkillers that do nothing more than mask the pain. Luckily, there are quite a few exercises which will relieve the pain in your back or hips and help you move again.

Continue reading below to learn about the most effective stretches which will relieve your sciatica, but make sure to warm your muscles up a bit before starting on the stretches.

Supine piriformis stretch

Lie down on your back on the floor and bend your legs at the knees, then cross one over the other. Now, flex that leg towards your chest by holding it at the ankle until you feel a stretch. Hold the position for half a minute and repeat the process with the other leg. If you don’t feel the stretch, you’ll first have to stretch your hip flexors first.

Standing up piriformis stretch

Stand firmly on the ground and cross one leg over the other at the knee, then lean forward and grab a chair until your arms are parallel to the ground. Keep your back straight at all times and hold the position for 30-60 seconds before repeating it with your other leg.

Outer-hip piriformis stretch

Lie on the side on the ground and bend one of your legs, then slide it up as close to your knee as you can. Put down the knee of the crossed leg to the floor and press it down with one of your hands while raising the other up. Lower the hand slowly in the opposite way of the knee on the ground until the shoulder is on the ground as well. Keep the position for 20 seconds, then switch sides and repeat the process.

Long adductor stretch

Sit on the ground and stretch your legs as much as you can, then go forward with your chest and put your hands on the floor. Go down to the ground slowly until you touch it with your elbows, then hold the position for 20 seconds before returning to the original position and trying again.


Short adductor stretch

Sit on the floor and put your soles together, then grab the ankles with the opposite hand. Now, press the knees as much into the ground as you can, then keep the position for half a minute while fluttering your hips and legs. For an even deeper stretch, flex your torso forward during the exercise.

Side-lying clam stretch

Lie down on the side on the floor with the painful hip on top, then flex the hips and legs until you form the letter L with your body. Keep your legs parallel from the ground and apart from each other and keep your back straight, and repeat the stretch 15 times.

Hip extension stretch

Go down on the floor on all fours, then bring the painful leg upwards and slowly bring it back down. Repeat the stretch 15 times.

Supine piriformis part stretch

Go down on the ground and keep the legs and back straight, then bend the painful leg at the knee and cross it over to the outside of the other leg as close to the knee as possible. Now, take the knee with the opposite hand and tug it slowly until you feel a stretch. Keep your shoulders and hips on the ground and hold the position for 30 seconds before repeating it 2-3 times per leg.

Buttock stretch

Go down on all fours on the ground and bring the painful leg underneath your torso while twisting to the opposite side. Lower your head and push the leg as far up to the shoulder as you can and lean on the forearms for better support. Once you feel the stretch, hold the position for 30 seconds, then go back to the original position and repeat the exercise again.

Seated stretch

Sit on a chair with your back straight and cross the painful knee over the other leg. Now, go forward with your chest a bit while keeping your back straight, then keep the position as much as you can. Repeat the stretch with your other leg afterwards.


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