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Get Rid of Sciatica

7/12/2013

18 Comments

 
Get rid of sciatica with this stretch
Tension in the piriformis muscle can trigger irritation of surrounding tissues.  The sciatic nerve exits the pelvis just below the piriformis.  When there is dysfunction in the lumbo/pelvic/hip complex, the piriformis often gets overworked, creating compression and friction on the sciatic nerve.  Sciatica is defined as aching/burning/stinging pain along the distribution of the sciatic nerve: buttock, back of the thigh, lower leg and foot.
Stretching the piriformis can be a very effective way of diminishing the compression, and therefore irritation of the nerve.  Pictured to the left is a very common stretch given as treatment to relieve sciatica.

Piriformis  Stretch Refined

Piriformis stretch at the wall
A traditional piriformis stretch, is often done with a tucked pelvis (and/or flexed spine) and can irritate the nerve if the leg is pulled  too aggressively.  Instead, using the wall and props can be an effective way of maintaining a neutral spine and pelvis. By staying in alignment, and by being able to adjust the load by gradually bending the knee to 90 degrees, the tissues will begin to yield and let go, rather than work to hold the body in position.  
Picture on the left: The half cylinder and block supports my shoulders and head to allow me to rest with a neutral spine, with my ribs down and a level pelvis.  Due to my current tension patterns, I also have to support my lumbar area with a rolled yoga mat so I can comfortably attain neutral pelvis (pubis and ASIS level).  
Middle picture:  I place my left leg straight on the wall and cross my right leg over the left, making sure not to tilt the pelvis. Picture on the right:  I begin to slide my heel down the wall and stop when I feel that I am at my resistance barrier, or my pelvis begins to shift.  Hold at least one minute and repeat on the other side.  If you can tolerate the stretch stay longer, up to 5 minutes on each side.
Piriformis stretch with level pelvis
Some people will try to get a deeper stretch by pressing the right knee down.  Make sure that you don't drag your whole pelvis when you do that (as shown in the pic on the left).  The purpose of this refinement is to maintain neutral, and that means a level pelvis (as shown on the right).   
Even if you don't have sciatica, this is a wonderful stretch to open the hips, and allow more freedom to your pelvis!  Enjoy!
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
18 Comments
Jodie link
7/15/2013 10:57:48 am

Fantastic thank you will use this

Reply
Susan
7/15/2013 11:01:02 am

Jodie,
Thanks for your comment! Best, Susan

Reply
christina link
7/15/2013 12:55:57 pm

I love the pictures. So many people do this wrong in my yoga classes.

Reply
Susan
7/18/2013 02:02:03 am

Christina,
Keeping the pelvis neutral is a great way to get into the hips!
Thanks for your comment, Susan

Reply
Maureen
7/18/2013 01:35:28 am

Susan, where can I buy a half cylinder, and/or can you recommend something for me to use if I do not have one? Thank you for the pictures. I do this this move daily and I'll be sure to improve my alignment with the help of this post. :) Thank you.

Reply
Susan
7/18/2013 02:05:24 am

Maureen,
You can use a rolled up yoga mat, bath mat, towel. Or if you wanted to purchase one you can search online. You can get different dimensions: 6"X12, 6X24, 6X36. I use the 6X12 for my classes, but the longer ones can be good for other things like lying lengthwise on your spine. Here is one from amazon: http://www.amazon.com/Altus-Athletic-Long-Roller-24-Inch/dp/B004L3FI6S/ref=pd_sim_indust_3

Susan

Reply
Tammi D.
7/18/2013 08:13:53 am

Susan, thank you SO much for clarifying this stretch, in my experience it is taught incorrectly most of the time! I have sciatica and have been doing the old version of this stretch, often making the pain worse... Now I realize this is due to my (still) tucked pelvis! Can't wait to get working on the correct version!

Reply
Tammi
7/20/2013 01:15:53 am

I would even recommend that when you start this, nudge your resistance barrier, meaning don't go deep in the stretch. I would love to hear how this works out for you! Susan

Reply
Mary
3/25/2014 01:34:19 am

My husband has been down for a week with an aggravated sciatic nerve. These exercises will be great! Thanks, Susan!

Reply
Sue
3/25/2014 02:00:03 am

Hi Susan
Great tip about not dragging the pelvis down as you press on the knee!! Excellent!!

Reply
Susan
3/25/2014 05:00:28 am

Thank you!!!! Susan

Reply
Anita
8/12/2015 05:43:25 am

I am confused. Piriformis is a lateral rotator of the hip. The thigh in your "stretch" is laterally rotated, which in my mind is "contracting" piriformis. Please help me understand how piriformis is stretching, when it has to contract to do the move you describe.

Reply
Susan
8/12/2015 07:30:49 am

Anita,
Great question. When the piriformis is at 90 degrees it functions more like an internal rotator. Susan

Reply
Yilin
2/22/2016 03:22:10 pm

My left pelvis is tiled forward and have sciatic pain down my leg and very tight muscle. Will this stretch help me to align my pelvis and get rid of the pain ? Thanks!

Reply
Susan
2/22/2016 03:54:40 pm

Hi Yilin,
Yes this stretch can be helpful. It may not be the only thing that will help you though. You may want to see someone who can give you assistance.
Susan

Reply
Yilin
2/22/2016 04:14:56 pm

Thank you !
I did try PT and doesn't work that well. Any other stretches that you can recommend to help me with my problem. Thanks!

Alex Robrets
6/3/2017 06:15:29 pm

Thank you so much for this valuable information.

It is people like you that really make a difference in the lives of people with sciatica.

I suffered for 12 years from sciatica and nothing I tried worked.

Drugs, nutrition, all types of doctors...you name it--the suffering never really went away.

Fortunately, I found out about a natural way that finally got rid of my sciatica for good.

This article talks about it...

http://www.bestquicktips.com/sciatica

Hope it helps and keep up the good work!

Reply
Haven Painrelief link
8/23/2022 04:52:51 am

Hi, Its a wonderful post.Thanks for your nice post.

Reply



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