Piriformis syndrome causes pain in your hip and bottom areas, and can even cause pain in the back and side of your thigh… this stretch will help you get relief!
If you feel pain in your hip and your bottom that may even be spreading to the back and side of your thigh, you may be suffering from piriformis syndrome.
The piriformis muscle attaches from the triangular shaped bone at the base of your spine, called the sacrum, and connects with the top outside aspect of your thigh bone, the femur. So when the muscle contracts, it externally rotates the femur bone at the hip joint. Therefore, one sign of tight piriformis muscles is feet that point outward.
In somewhere between 15% and 30% of us, the sciatic nerve travels through the piriformis muscle. So, if the piriformis muscle gets tight, it can lead to pain or numbness in the hip, buttock, thigh, leg, even the foot… all forms of sciatica.
Let’s stretch the piriformis muscle so we can eliminate this cause of sciatica.
From the supine position, or laying on your back, bend both knees with your feet flat on the ground. Now, cross your ankle on the right side over the left knee. You may already be feeling a stretch in the right hip and lateral thigh area. If so, you are ready to stretch the right piriformis muscle.
If not, pull your left heel closer to your bottom to see if you feel the stretch beginning. If still nothing, with your left hand, pull from behind the left thigh to bring your left knee closer to your chest until you feel the stretch of that right hip and lateral thigh area beginning.
Once you have initiated that stretch sensation, use your right hand and gently add pushing pressure to the right knee until you feel a reasonable discomfort in that right buttock and lateral thigh area. Hold that pressure for 20 to a maximum of 30 seconds until you feel just a little decrease in the discomfort.
Now repeat that procedure on the left side.
If you are just beginning and feeling extra tight, find a way to get this done 2 to 3 times on each side twice a day.
That’s it! If your piriformis is the root cause of your sciatica, you should be feeling decreased sciatic symptoms within a week or so. If you do, continue the piriformis stretch daily… even if at a decreased frequency.
If this does not improve your sciatica, see your chiropractor or orthopedist to do some further digging.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at new back chiropractic today. We can help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
Dr. Jim Hall has served as a highly trained chiropractor in Orange County California for 30 years helping people like you get lasting relief from back pain and neck pain. Schedule an appointment with Dr. Hall to start moving better and feeling better today!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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