When pain radiates from the lower back down the leg, sciatica is often considered. This common condition can be caused by nerve irritation or compression, and one muscle plays a key role in this process: the piriformis muscle, located deep in the buttock. If it becomes too tight, it can put pressure on the sciatic nerve and cause pain, numbness, or tingling sensations.
The good news? Some simple, targeted stretches can help loosen this muscle and reduce pain. Here are four effective exercises you can do at home, without equipment.
4 Stretches to Relieve Sciatica, Hip, and Lower Back Pain
Lying Piriformis Stretch (Crossed Knee)
Ideal for: relaxing the buttocks and relieving the sciatic nerve
Lie on your back with your knees bent. Cross the painful leg over the other, placing your ankle on the opposite knee. Then, using your hands, grasp the back of your thigh (the one on the floor) and gently pull it toward your chest.
Hold the position for about 30 seconds, then slowly release.
Repeat 2 to 3 times on each side, depending on how you feel.
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