Glute Stretches for Low Back Pain and Piriformis Syndrome | San Diego Sports Chiropractic

The gluteal muscles and the hip rotator muscles often get tight and sore from extended periods of disuse and overuse. A proper glute stretch routine will help maintain proper flexibility to the bigger glute muscles as well as the deeper rotator muscles such as the piriformis. Glute stretches for low back pain and piriformis syndrome can help with releasing tension into the lower back and hip. The figure 4 stretch helps target the deeper rotator muscles of the hip that help stabilize the hip. This can help with symptoms of piriformis syndrome and sciatica. Regular glute stretching for low back pain and piriformis syndrome will keep your hips more flexible and less achy.

Perform these glute stretches throughout the day if you tend to sit a lot. We also recommend glute stretches after activity that targets the glute muscles. For example, runners often experience glute muscle tightness and soreness after runs which can worsen as training weeks pile on. We encourage our runners to stretch after every run to avoid excessive tension build up in the glute muscles.

These glute stretches can be helpful for a variety of conditions including: piriformis syndrome, glute maximus strain, glute medius strain, hip bursitis, sciatica symptoms, and low back pain. Take the glute stretches to a mild to moderate stretch, you should not have increasing pain or more symptoms after performing these stretches. After several weeks, mobility and flexibility should improve with improvement in low back pain and piriformis syndrome.

Are you dealing with an injury around your hip or low back? Do you suspect you are dealing with piriformis syndrome and are unsure where to start? Come visit our clinic! We are located in Mission Valley, San Diego near the neighborhoods of La Jolla, Carmel Valley, Kensington, UTC, Encinitas, and Pacific Beach!

[kathleencapstack]

Wow, been doing them for a week now and I can finally get up in the morning without pain. Thank you!!

[ahhjo]

This saved my back!! Instant relief thank you so much for sharing this!

[EmbodiedMovementwithJamie]

I'm a dance teacher and a pilates instructor and thought I knew every stretch imaginable. The first stretch you did is exactly what I need to heal my tight lower back. I've always done the second stretch. Thank you so much!

[xohhmandy]

Oh man, I've been searching for a stretch that reaches this spot. This is the only stretch I've done that helped immediately. So happy to have some relief!

[thebossboi]

Thank you very much, I need this right now.

[HazyTrav]

Just the explanation I needed. Thank you

[AustinFoe]

I did some heavy lifting at work and got pain in my lower back. Did this exercise set once and provided instant relief. Thank you.

[drrayc]

This was the stretch I was looking for. I learn some time ago the best way was find the muscle name and then look for a stretch for it. My pain is in my anterior glute muscle but searching for that almost has no accurate hits.

Almost consider in the video to point out which muscle the stretch addresses as it is not obvious to the viewer. I know you say lower back pain and glute stretch on the title but just pointing the the area would do wonders for clarity.


Thank again for relieving my pain!

[Group]

Oh my. That’s the one. Really tough but total relief after.

[LightStormsUnlimted]

Wow, I’ve been looking for this exercise for a long time. Thank you!!!

[sylviarodriguez]

Thanks, I got a lot of aches from an long hike, this was great

[szyszak]

Can right glutes cause low back tightness / discomfort ?

[mab]

Music is too loud, sound quality of the voice is kinda crappy.