4 Exercises to Stretch the Piriformis and End Sciatica and Lower Back Pain

All-fours stretch with leg raise

Ideal for: gently activating the piriformis and strengthening the lower back

Get on all fours, hands aligned under your shoulders, knees under your hips. Slowly raise the painful leg backward, knee bent at 90°, as if you were trying to push an object behind you.

Hold briefly, then rest the leg.

Perform 15 slow repetitions, without sudden movements.

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