Exercises for sciatica: piriformis syndrome | NHS


EXERCISES FOR SCIATICA PIRIFORMIS SYNDROME My name is Sammy Margo
and I’m a chartered physiotherapist. I’m going to look at exercises for
sciatica caused by piriformis syndrome. Piriformis is
a tiny-weenie muscle in your buttock that gives us a lot of aggravation. Simply because of
its anatomical position. It’s very closely aligned to
the sciatic nerve, so often by stretching it
or mobilising it, we can actually help alleviate
the symptoms of sciatica, and you can do this yourself. One of the exercises that
we’re going to be doing is to stretch out the buttock muscles. So the best way to do this is
can you just bring this leg over? And can you put your hands
in between your legs? That’s great. Pull your leg towards you, but engage
your tummy muscles at the same time. So we’re stretching out
this area of the buttock where you’ll often experience
the piriformis syndrome. As a physio, I would have
got my hands into this area and really mobilised this area. But holding that stretch
for ten seconds. And you’ll feel it gives a little bit. Keep it there. And hold on to your abdominal muscles. You’ll see there’s
a strong contrast between the two sides. And then bringing it down. Great. So, ideally
you want to do that three times. That’s a great stretch. The other thing to do is actually
bring your knee up towards your chest but slightly take it over
to the opposite shoulder. A different stretch, but if you haven’t
quite got that part of the stretch, that’s better doing.
Just holding that there. And even just bouncing it
over to the other side to mobilise it. So this is assuming that
the piriformis is on this side. This is the problem side. If you feel any pain or discomfort,
you need to stop. OK, and bring your leg down. Aside from that, I do some knee rolling. Just side to side
to mobilise the low back because where the sciatic nerve comes
out, before it comes to the piriformis, if we’re gapping that side, we can help
mobilise it a little bit as well. Even taking your knees
a little bit more, all the way over, and a little bit more, all the way over,
whilst engaging your abdominal muscles. And if you feel any pain or discomfort,
you need to stop. So the aim is to really stretch out
and mobilise and free up the piriformis as much as possible. But it’s a tricky little muscle
to get into. Come back to the middle. IF YOU EXPERIENCE
ANY PAIN OR DISCOMFORT WHILE DOING THESE EXERCISES PLEASE STOP
AND CONSULT YOUR GP. FOR MORE INFORMATION GO TO:
www.nhs.uk/sciatica

5 Comments

  1. Thank u so much for these videos! They r a really great help!

  2. Do you do these exercises on the side that is effected?

  3. These exercises worked for me I was doing them every 2 hours every day for a month and it worked.

  4. stretching for fibromyalgia

  5. You are wearing black and so is the lady on the table. It is hard to see exactly what is being done as a result.

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