The hip pain and the pain in the lower back are caused by the sciatic nerve’s irritation. Furthermore, it can spread downwards and affect the limbs and the feet.
This is a common problem that many people share. This nerve that is located in the buttock can cause a great deal of pain. The regular daily routines seem out of reach.
It is the main muscle that allows outward movement of the foot, upper leg, and hip. If the sciatic nerve passes through the muscle, it can lead to sciatica.
Fortunately, there are simple exercises that will help you solve this problem. Before starting with the exercises you must warm up. If you’re doing it home it can be climbing up and down the stairs, a short walk and so on.
Do the exercises within the comfort zone. Also, it is best to consult a spine specialist before you start with the exercising, depending on the problem.
1. Supine piriformis stretch
First, you need to lie down, the side that you’re stretching (in this case) is going to cross over your opposite side. You’re going to put one hand on top of your knee. The other hand, over your ankle and then you’re slowly going to pull towards your opposite shoulder until you feel a stretch right through your glutes.
You should not feel a pinch in the front of your thigh. If you do feel a pinch, you might need to stretch your hip flexors first. If you get into this position and you don’t feel a stretch, you can try raising up your opposite leg, grab behind your thigh and then, pull forward and that’ll help give you a more intense stretch.
You need to hold the stretch 30 seconds to a minute.
2. Standing piriformis stretch
Stand still and place your affected leg over the other. Lower the hip for about 45-degree angle and bend the standing knee. Then lean with the torso and extend your arms much as you can.
It is important to keep your spine straight and hold that position for 30 seconds. After you finish, switch the legs. In case you can’t balance you can use the wall to help yourself.
3. Outer-hip piriformis stretch
Lie on the floor and bend upward the leg that is affected and places the foot close to the knee of the other leg. Tuck the foot behind the knee of the other foot. Twist the leg to the opposite side and face the knee to the ground.
If you are stretching the left leg, you should place the right hand on the knee raising the other arm in the air. Slowly lower the other arm to the opposite direction of the knee and try to touch the shoulder on the floor. Hold for twenty seconds and switch sides. If you can’t touch the floor with the shoulder, don’t try to achieve that.
4. Long adductor stretch
After you take a sit on the ground, stretch your legs apart as possible. Next, place the hands on the ground while you tilt your torso. Lean forward to try to touch the ground with the elbows. If you start to feel some pain you should stop immediately. It is best to hold the position for around 20 seconds.
5. Short adductor stretch
Stretching the short adductor or groin muscles maintains the flexibility of the hip and can help you to prevent and recover from groin strains. This is an inner thigh exercise.
6. Side-lying clam exercise
The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries.
7. Hip extension exercise
In an all fours position, the athlete raises one leg behind them, keeping the knee bent and moving the sole of the foot towards the ceiling.
8. Supine piriformis side stretch
Lie on the exercise mat with your back straight and your legs flat. Bend the affected leg, and place the foot near the opposite knee.
With your opposite hand, pull the knee of the affected leg across the midline of your body until you feel a stretch. Make sure you do not lift your shoulders and hips off the exercise mat. It is also important not to pull the knee beyond the stretch or to the floor.
9. Buttock stretch
Position your hands and knees on the exercise mat. In order to stretch the piriformis of the affected leg, bring that foot underneath your trunk. At this point, the knee of your affected leg is on the outside of your trunk.
Slowly stretch the non-affected leg out behind you, but keep your pelvis straight. Keep your affected leg in place, and push your hips slightly toward the floor. Slowly come down on your forearms and lean on them. You will feel a stretch in the affected leg.
10. Seated stretch
Simply sit on a chair and set the affected leg over the other. While you keep your back straight bend forward a little bit. Hold this position for a few deep breaths. In case you don’t feel the stretch, try to bend even further. Stay in that position for 30 seconds and then repeat with the other leg.