The sciatic nerve can run above, below, or through the piriformis muscle. It often presses on the sciatic nerve when it gets tight and irritated, causing sciatica symptoms. Exercise is a great way to alleviate your pain. This stretch and exercise should help with piriformis syndrome.
Step 1 – Lie on the floor/mat with one of the legs crossed over the other at the knees, and both legs bent.
Step 2 – Gently pull the lower knee towards the shoulder on the same side of the body until a stretch is felt.
Step 3 – Hold the stretch for 30 seconds, then slowly return to starting position.
- Repeat 4-6 for each side
- 3 sets in a row
- Once-daily
- 5 days a week
