10 easy stretches that will help to remove lower back, hip, and sciatica pain

Nov 09, 2018
07:03 P.M.

A sciatic nerve that is located close to the spinal column and stretches out into the extremities in the human body is often the cause of lower back and hip pain.


According to an article on Tips For Home, pain in the area of the lower back are often caused when the sciatic nerve is pinched or is irritated.

The nerve even runs through the lower back near the buttocks as well as both the legs, which may lead to hip pain, knee pain, and even pain in the lower leg.

It is when individuals suffer from a pain in the sciatic nerve that they experience sciatica. To alleviate any pain related to this nerve, there are certain stretching exercises that are absolutely helpful.

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1. Standing Piriformis Stretch

In standing position, place the painful leg over the knee of other leg and lower the hips toward the floor at a 45-degree angle while bending the knee of the standing leg.


Now lean forward and stretch your arms so that they are parallel to the ground. Keep your spine straight and hold for 30-60 seconds before switching legs.

2. Supine Piriformis Stretch

While lying flat on the ground against your back, bent your knees upwards and cross the painful leg over the other by bending it upwards toward the chest. Use your hand to grab one knee and grab your ankle with the other hand.

In line with the ankle, pull slowly toward the shoulder and hold the position for about 30 seconds.

3. Outer Hip Piriformis Stretch


Bend the affected leg upward while lying on the back and place your foot near the back of the knee of the other leg. By tucking the foot, twist your leg to the opposite side by making the knee to lean toward the ground.

Keep your one arm on the knee and raise the other up in the air and slowly start lowering the other arm toward the opposite direction of the knee. Hold the position for about 20 seconds before switching legs and repeating.

4. Buttocks Stretch for the Piriformis Muscle

Follow the process given below and hold the position for about 30 seconds. Then repeat the process up to 3 times for best effect.

5. Long Adductor (Groin) Stretch


This stretching exercise involves using the muscles and nerves of your legs. Follow the process given below and hold the position for about 10 to 20 seconds.

6. Hip Extension Exercise

This stretching exercise will rejuvenate the nerves and muscles of your hip and upper leg. For best effect, repeat the process given below for up to 15 times.

7. Side Lying Clam Exercise


This is another stretching exercise that activates the nerves of your hip and legs. Repeat the process given below for up to 15 times.

8. Seated Stretch

You need to perform this exercise by holding the position shown below for up to 30 seconds with one leg, and then repeating it on the other leg.

9. Short Adductor Stretch

This stretching exercise involves fluttering your legs like a butterfly. It activates the nerves and muscles of your inner thighs after repeating it for 30 seconds.


10. Supine Piriformis Side Stretch

Follow the process shown below and holding the position for 30 seconds. Repeat the entire procedure for up to three times.

If you found this information useful, here are five more exercises that are highly beneficial for the healthy functioning of your body.

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