Stretch for the Piriformis muscle - Low back and hip pain

Piriformis stretch:

This stretch isolates the glutes and piriformis, tension in this muscle can cause sciatic pain and symptoms, and can radiate up into the low back irritating the Quadratus Lumborum ( Hip Hiker ) causing the hips to be out of alignment which then puts stress on the lumbar and sacro-iliac joints.

Lie on the floor on your back rest for a moment, allowing gravity to release your tension, notice the alignment of your body, adjusting your position and alignment as you take a few deep, relaxing breaths.

When you feel ready, Draw your right knee into your chest leaving your left leg straight. With your Left hands, grasp your right knee and draw it across the body towards the floor.  Your right arm and shoulder blade staying flat on the floor.  Breathe deeply and stretch further. Gently return to center and with your right hand draw your right knee out to the right, stretching the inner thigh and opening the front of the hip.

Repeat on the left side. 

You can hold these stretches for as long as is comfortable, repeat 2-3x.

 Another great stretch for the low back and hip is the  Cross legged stretch

Lie on the floor with your knees bent, you can rock your knees back and forth gently.  This massages and helps to relax the muscles of the low back and gluteals. 

Draw your right knee into your chest leaving the left knee bent, foot on the floor.  Take your right foot into your left hand, support your right knee with your right hand.  Draw your left knee up to your right shin and draw in toward your chest increasing your stretch.  If you can to increase the stretch you can let go of the right leg, placing your hands behind the left knee and draw knee toward your chest.

Repeat on opposite leg.

Caution:  If you experience any pain please do not attempt to continue stretching.  Some mild pain from the stretch is normal, but especially if the pain is sharp or if you cannot get into the stretch do not force the stretch. 

If you have any questions please feel free to e-mail or post your comments about the stretch here in the blog.

Enjoy!