5 Best Sciatica Stretches for Piriformis Syndrome - Ask Doctor Jo

The first sciatica stretch is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and you can modify it if needed.

The next stretch is a knee to opposite shoulder stretch. This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.

Then there is the trunk rotation in long sitting. This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.

Now you will do a modified pigeon stretch. Sometimes the pigeon stretch is too difficult for people to get in that position. This one slightly changes the tension, and makes it a little easier to get into.

The last stretch is a seated figure four stretch. This is great if you don’t have time or the place to lie down on the floor. It’s also a great alternative for people who have a hard time getting off the floor.

Related Videos:

Sciatica - Is it Piriformis Syndrome or a Herniated Disc?:

Relieve Hip Pain with This Real Time Piriformis Stretch:

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5 Best Sciatic Stretches for Piriformis Syndrome:

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[AskDoctorJo]

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[KMike]

This video just changed my life. I don’t know why these stretches have never been offered to me in 45 years of living, and a good number of different doctors I went to, seeking relief from the chronic pain that has plagued me for a 4th of my life. Glad I finally found them. Thank you so much.

[grahamsmyth]

Can't honestly thank you enough. It's 3:30am here in England and woke up at 2am with horrible pain. Nothing has ever taken the pressure off like this and I'm about to go back to sleep. Thank you!

[robthurston]

Immediate relief for something I have been going to the doctor for. DoctorJo can feel good about herself. She's leading a purposeful life like we all should.

[OriginalAlbert]

I’m 19 and I had no clue what it was until today. I went into a rabbit hole of trying to aid my problem here and your videos really helped. I’ve been in deep pain for so long and it’s a big relief. Thank you

[andrea-seems-ok]

Been feeling pain and tingling for 3 months nonstop. I started these stretches a week ago and I am finally feeling better again. I can't believe it

[RaNdmGaMeRzZ]

can't believe I'm having to watch this at 23 lmao

[cordapya]

I had pain for years went to massage therapy a lot of time and nothing happened, this exercise has instant relief. You're awesome!

[blayzach]

It's amazing that a 7 minute YouTube video can be more helpful to me than my clinic, thanks doctor Jo

[sima]

I was in so much pain this morning. I did all these stretches for 30 seconds, three times on each side. I felt so much better afterwards. The pain is gone. Thank you so much Dr. Joe. I can now focus on my other daily activities.

[christinec.]

When I have pain, I always go to your videos. You make getting older a bit easier. Thank you!!

[olapayerhin]

It's 3am and I'm doing these excercises right now, cause it hurts soo bad 😭 Thank you, relief is unspoken!!

[williamstunisia]

I am 54. Just recently diagnosed with this in the ER! It hurt painfully for me to step down on my right leg to walk. I needed a wheelchair to triage. Now, I have your stretches saved to my Playlist to assist along with meds until I make an appointment with my Orthopedic. These stretches feel wonderfully good 👍!!! Thank you!!!

[louisaltmire]

Thank you Dr Jo. . . I had been suffering for 8 weeks from piriformis pain. I saw very little relief from PT. I've been doing your recommended stretches for just four days and I am clearly feeling better, by the day. I can't thank you enough. You are amazing!

[annalund]

2 weeks ago I experienced Sciatica for the first time. The pain made me cry and 1am in the morning I was searching YouTube to find some stretches or anything to help with the pain. So glad I came across your video, helped so much and I can't thank you enough. I do these streches twice a day and it works so well for me almost pain-free. Thank you

[kaleeouderkirk]

Thank you so much... I’ve had pain for a year straight since giving birth to my daughter and this just gave me instant relief. I cannot thank you enough! ♥️♥️♥️

[heleneg]

I've had problems with my piriformis muscle ever since I had a bad fall in high school. We're talking over 50 years now! For years, no physician could ever diagnose the problem. My parents thought I was a complainer, but I had pain every day after the fall -- and to this day. It has impacted my career because I can't drive in a car for more than 20 minutes, thus limiting my career opportunities in the city.


Two years ago a physical therapist diagnosed my problem and showed me some of these exercises. I have found that if I stick to this stretching routine, I actually have days without pain (still can't drive in the car long, though -- a killer!). You demonstrated two more stretches in this video, and I thank you for posting it.

[Unlimited]

These work so well! Piriformis tightness can make me feel lethargic but after doing this, now I feel full of energy!

[judemoreland]

You are amazing; I have been crying in pain for 3 years and you have helped me. xx

[shoaibhassan]

Tried it while watching. Instant relief 🤩

Sad that i have seen this video 2 years after you posted and am suffering from this Sciatica/Piriformis problem for last 6 years.
Thanks Doctor Jo ❤️👍