Sciatica and Piriformis Pain [Exercises]

Having throbbing pain all the way from your low back to your feet? Numbness or tingling in your low back or down your legs? Sciatic nerve pain (sciatica) and piriformis syndrome are very common issues that we can help give you simple, real health solutions to! These are short and helpful suggestions that have offered quick relief to so many people that are suffering, just like you!

These two issues are often a result of tight hip flexors and piriformis muscles.  So here are some easy and quick ways to work and relax these muscles!

Muscle Rolling & Stretching Exercises

1. Ball Exercises
Using a lacrosse ball, tennis ball, or any ball really, sit on the ball on the floor. Lift the leg up slightly on the side that you are sitting on. Roll the ball around over the muscles that are tight or sore. This might “hurt so good” or be slightly painful, but doing this regularly should decrease the tenderness. The more weight or pressure you put on it, the more you will feel it and work it out. Do this for 30-60 seconds at a time. Rest for a few seconds and continue for 5 sets.

2. Knee to Chest Stretch
On your back, simply bring your knee to your chest. One leg at a time, keeping one leg out straight and one leg up to your chest and hold the stretch. This is stretching out those hip flexor muscles.  Hold for 30 seconds, take a rest, and repeat for 5 reps.

3. Knee Across Body Stretch
Keep your knee bent and bring it across your body. Hold for 30 seconds, take a rest, and repeat for 5 reps. 

4. Ankle to Knee Stretch
Bring one ankle across and set it on top of the opposite knee. Lift your leg up so your bottom is slightly raised off of the floor or try to bring it all the way up to the chest. This one will really pull on the piriformis and hip flexor area. Hold for 30 seconds, take a rest, and repeat for 5 reps. 

5. Wobble Ball Exercises
Using an air or exercise disc or wobble cushion, do 3 range of motion exercises.  Front to back, rocking your hips front and back. Side to side, rocking your hips as far each direction as you can. Circle motion, rotating your hips in a circular motion getting as much range of motion and movement in your low back and hips as you can. Do 30-50 of each exercise.