5 Best Sciatica Stretches for Piriformis Syndrome – Ask Doctor Jo
Sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a tight piriformis. See more piriformis syndrome stretches and exercises: https://www.youtube.com/watch?v=iqQDmakOvN8&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=21
The first sciatica stretch is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and you can modify it if needed.
The next stretch is a knee to opposite shoulder stretch. This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.
Then there is the trunk rotation in long sitting. This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.
Now you will do a modified pigeon stretch. Sometimes the pigeon stretch is too difficult for people to get in that position. This one slightly changes the tension, and makes it a little easier to get into.
The last stretch is a seated figure four stretch. This is great if you don’t have time or the place to lie down on the floor. It’s also a great alternative for people who have a hard time getting off the floor.
Related Videos:
Sciatica - Is it Piriformis Syndrome or a Herniated Disc?:
https://www.youtube.com/watch?v=te9-8S5aPCw&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=41
Relieve Hip Pain with This Real Time Piriformis Stretch:
https://www.youtube.com/watch?v=MME5xMZUI9U&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=22
===========================================
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
===========================================
5 Best Sciatic Stretches for Piriformis Syndrome:
https://www.youtube.com/watch?v=4UoITjubrgE
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a tight piriformis. See more piriformis syndrome stretches and exercises: https://www.youtube.com/watch?v=iqQDmakOvN8&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=21
The first sciatica stretch is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and you can modify it if needed.
The next stretch is a knee to opposite shoulder stretch. This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.
Then there is the trunk rotation in long sitting. This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.
Now you will do a modified pigeon stretch. Sometimes the pigeon stretch is too difficult for people to get in that position. This one slightly changes the tension, and makes it a little easier to get into.
The last stretch is a seated figure four stretch. This is great if you don’t have time or the place to lie down on the floor. It’s also a great alternative for people who have a hard time getting off the floor.
Related Videos:
Sciatica – Is it Piriformis Syndrome or a Herniated Disc?:
https://www.youtube.com/watch?v=te9-8S5aPCw&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=41
Relieve Hip Pain with This Real Time Piriformis Stretch:
https://www.youtube.com/watch?v=MME5xMZUI9U&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=22
===========================================
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
===========================================
5 Best Sciatic Stretches for Piriformis Syndrome:
https://www.youtube.com/watch?v=4UoITjubrgE
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
){kind=link}
Buy a printable worksheet with the Sciatica Stretches for Piriformis Syndrome in this video here: https://www.askdoctorjo.com/purchase-piriformis-stretches-worksheet
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo
Imagine watching this at 21
Should I do this stretch if this is exactly how I hurt my pirifomis in the first place. Any Jiu Jitsu guys watch out with high gaurd or rubber guard you can tear this muscle.
i started doing these stretches today
but I wanted to ask, i do feel pain in my right buttocks what bothers me more is that the pain travels down and my big toe tingles sometimes (started tingling more and more today) i was wondering if i should follow these stretches for a while and see the results or consult a doctor as soon as possible
Thanks so much doc
I was diagnosed I got piriformis syndrome after I feel pain in buttocks, follow by very tight quad and foot
I believe it is because I'm sitting a lot these days in office and driving, after 2 years of pandemic (WFH).
I exercise regularly but I didn't do enough stretching after long sitting and strengthening on those parts, my mistake 🙁
Hi doctor.
I had back pain so my dr suggest me to do an MRI Scan
Report is Degenerative L5 S1 disc with mild disc buldge causing bilateral narrowing of lateral recess
Now i started having pain in my buttocks
Can i do this exercise
Thank you for Ur vidio.. Best Regrads from Indonesia
What brand or where did you get that pillow or cushion that your using in this video. I live on Vancouver Island in Canada and would love to find one exactly like that
THANK YOU SO MUCH 🤠 I FEEL MUCH BETTER JO ….GOD BLESS YOU Sweetie 😘
Thank much it really eases the pain
WOW amazing tips thanks so much! I have been struggling lately and this helped massively
Doctor Jo thanks for this video! These stretches have help me tremendously! 👍
These stretches completely alleviated my sciatica issue. Thank you Dr. Joe!😊
Thank you,
The video was very helpful, my sciatic pain behind my thigh reduced alot. 🙏❤️🌹
The pigeon works for me. Dr Jo, thanks
Can I do Glute Bridge, Kegel, hip thrust, and jumping exercises with sciatica?
The chair one is the best stretch! Definitely feel that the most!
She's an angel
Instant relief, thank you!
Wow !
Simple, short, easy, doable and more importantly very helpful for my hip/sciatic pain.
Thank you Dr. Jo♥️♥️