You can decrease the sharp burning pain of sciatica by stretching the piriformis muscle. Tautness of this muscle pinches the sciatic nerve and creates symptoms in the buttocks that radiate into the leg. According to author and stretching expert Bob Anderson, always ease into a stretch and never bounce while stretching. Hold a comfortable stretch for 40 to 60 seconds, relax and repeat with the opposite side. If a stretch increases or produces symptoms, skip that stretch and proceed to a different one.
Bent-Knee Side Stretch
Lie on the floor on your back with your painful leg bent and your opposite leg straight. Place the foot of your painful leg on the floor on the outside of your other leg. Keeping your buttocks on the floor, exhale and gently pull your bent leg to the opposite side until you feel a comfortable stretch in your buttocks and hip. Hold this stretch for 40 to 60 seconds and repeat with the opposite leg. You may also perform this stretch with your bent leg on the inside of your straight leg.
Floor-Seated Piriformis Stretch
Sit up straight on the floor with both legs extended in front of you. Bend the knee of your painful leg and place your foot on the floor on the inside of your opposite knee. Slowly turn your upper body in the direction of your bent leg and place your hand on the floor behind you. Grab the outside of your bent knee with your opposite hand, exhale and pull it toward your straight leg. Hold in a comfortable stretch for 40 to 60 seconds. If tightness in your hamstrings makes this exercise difficult, bend the straight leg until it is comfortable and perform the stretch.
Chair-Seated Piriformis Stretch
Sit up straight in a sturdy chair. Cross your painful leg over the opposite leg by placing the outer aspect of your ankle on the opposite knee. Exhale and lean forward until you feel a comfortable stretch in the gluteal area and posterior hip of your bent leg. Hold this stretch for 40 to 60 seconds and repeat with the opposite leg.
References
- Spineuniverse: 6 Leading Causes of Sciatica
- Spineuniverse: Piriformis Syndrome
- "Stretching: 30th Anniversary Edition"; Anderson; 2010
- "Healing Back Pain Naturally"; Brownstein; 1999
- "Back Sense"; Siegel, Urdang & Johnson; 2002
