The piriformis is a small, deep hip muscle that can cause big problems. When tight or spasming, it can compress the sciatic nerve, leading to pain that radiates from your buttock down your leg (sciatica), deep hip pain, or even lower back discomfort. A targeted, deep stretch can provide significant relief.

Important Disclaimer: This information is for educational purposes. It is not medical advice. If you have severe pain, numbness, weakness, or a known injury, consult a doctor or physical therapist before starting any new stretch.
Preparation is Key

Warm Up: Never stretch a cold muscle. Take a 5-minute walk or do some gentle leg swings to increase blood flow.

Focus on Form: It’s about quality, not force. A gentle, sustained stretch is more effective and safer than pushing to the point of pain.

Breathe: Inhale deeply, and as you exhale, gently deepen the stretch. Never hold your breath.

The Most Effective Piriformis Stretches

Perform these stretches 2-3 times daily, holding each for 30-45 seconds and repeating 2-3 times per side.
1. Supine (Lying Down) Piriformis Stretch (Best for Beginners & Precision)

This is the gold standard for isolating the piriformis with minimal strain on the lower back.

Lie on your back with both knees bent, feet flat on the floor.

Cross the ankle of your affected side over the opposite knee, creating a « figure-4 » shape.

Reach through the space created by your legs and clasp your hands behind the thigh of your bottom (supporting) leg.

Gently pull that thigh toward your chest until you feel a deep stretch in the buttock/hip of your top leg.

Keep your head and shoulders relaxed on the floor. Do not let your lower back arch.

Visual Cue: Your legs should look like a number « 4. »

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