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Sciatica Stretches

Targeted stretches and exercises for patients dealing with sciatic-nerve pain.

Stretches for Sciatic Pain from Piriformis Syndrome

What's Going On?

The piriformis is a muscle located deep in your hip. It runs very close to the sciatic nerve. When the piriformis gets tight or inflamed, it can irritate that nerve and cause pain, tingling, or numbness that travels from your lower back through your buttock and sometimes all the way down your leg into your foot.

This is often called "sciatica," but it's worth knowing the distinction: true sciatica involves a spinal disc pressing on a nerve root. With piriformis syndrome, it's the muscle itself — not a disc — that's irritating the nerve. The symptoms can feel very similar, but the cause is different.

Why Stretching Helps

Stretching the piriformis muscle is one of the most effective ways to ease sciatic-type pain. Loosening the piriformis, hamstrings, and hip extensor muscles can reduce irritation along the sciatic nerve and help restore your normal range of motion.

The four stretches below are commonly used to address piriformis-related pain. For each one, hold the stretch for 30 seconds and complete 3 repetitions.

The Four Piriformis Stretches

Stretch 1 — Supine Leg Cross Pull (Figure 17)

  1. Lie on your back with both legs flat on the floor.
  2. Lift your affected leg and bend the knee. Hold your knee with the hand on the same side of your body, and grasp your ankle with the opposite hand.
  3. Leading with your ankle, gently pull your knee toward your opposite ankle until you feel a stretch.
  4. Don't force your ankle or knee past the point of comfortable stretch.
  5. Hold for 30 seconds, then slowly return to the starting position.
  6. Repeat 3 times.

Stretch 2 — Supine Knee Cross (Figure 18)

  1. Lie on your back with both legs flat on the floor.
  2. Raise your affected leg, bend the knee, and place that foot flat on the floor just outside your opposite knee.
  3. Using your opposite hand — or a towel if you need extra reach — gently pull your bent knee across the midline of your body until you feel a stretch.
  4. Don't force your knee to the floor or push past a comfortable stretch.
  5. Hold for 30 seconds, then slowly return to the starting position.
  6. Repeat 3 times.

Stretch 3 — Supine Hip and Knee Pull (Figure 19)

  1. Lie on your back with both knees bent. Cross your affected leg over your other leg at the knees.
  2. Gently pull your lower knee up toward the shoulder on the same side of your body until you feel a stretch.
  3. Hold for 30 seconds, then slowly return to the starting position.
  4. Repeat 3 times.

Stretch 4 — Buttocks Stretch on All Fours (Figure 20)

  1. Start on your hands and knees.
  2. Bring your affected foot across and underneath your body so that your affected knee is outside your torso.
  3. Extend your non-affected leg straight back behind you, keeping your pelvis level.
  4. Keeping your affected leg in place, slowly scoot your hips back toward the floor and lower yourself onto your forearms until you feel a deep stretch in your buttock.
  5. Don't force your body to the floor.
  6. Hold for 30 seconds, then slowly return to the starting position.
  7. Repeat 3 times.

Important Reminder

If any of these stretches increase your pain or discomfort, stop and contact Dr. Smith before continuing.