5 Best Sciatica Stretches for Piriformis Syndrome – Ask Doctor Jo

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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?:

Relieve Hip Pain with This Real Time Piriformis Stretch:


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5 Best Sciatic Stretches for Piriformis Syndrome:

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AskDoctorJo says:

Buy a printable worksheet with the Sciatica Stretches for Piriformis Syndrome in this video here: https://www.askdoctorjo.com/purchase-piriformis-stretches-worksheet
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Adam says:

Imagine watching this at 21

ShawShank0088 says:

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.

BR Donia says:

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

Cak Teiler says:

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 🙁

Fathima N says:

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

Yuna Hayuna says:

Thank you for Ur vidio.. Best Regrads from Indonesia

Shellayne Attwood says:

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

Richard Cumming says:


Evelia Durato says:

Thank much it really eases the pain

Jay Weijdom says:

WOW amazing tips thanks so much! I have been struggling lately and this helped massively

Raymond Today says:

Doctor Jo thanks for this video! These stretches have help me tremendously! 👍

Linda Matera says:

These stretches completely alleviated my sciatica issue. Thank you Dr. Joe!😊

MacGyver says:

Thank you,
The video was very helpful, my sciatic pain behind my thigh reduced alot. 🙏❤️🌹

Latta Kia says:

The pigeon works for me. Dr Jo, thanks

Avijit Saha says:

Can I do Glute Bridge, Kegel, hip thrust, and jumping exercises with sciatica?

sevenpetals261 says:

The chair one is the best stretch! Definitely feel that the most!

Ankan Halder says:

She's an angel

Rena S says:

Instant relief, thank you!

KetoBeFarsi says:

Wow !
Simple, short, easy, doable and more importantly very helpful for my hip/sciatic pain.

Thank you Dr. Jo♥️♥️

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