Back pain can be caused by various factors. It may appear immediately or may take us several months to feel it. It can also pass for a short period of time or it may take several years. If not cured, it can last forever. Most People today complain about their back pain more than ever which makes someone think why is this happening?

According to Dr.David J. Petron from the Health University of Utah:

” The most common reason for back pain & sciatica usually isn’t an injury  but it’s prolonged sitting and then the disc weakens and the disc bulges out or sometimes herniates out and then presses against the nerve and you get pain – really bad pain – for the most part, down the leg

So don’t sit for more than 6 hours a day, it’s that simple.Your vertebrates are separate and protected by some round and flexible disks of connective tissues. When the disc has been consumed due to use for many years os sitting or because of any damage you have suffered, its soft center begins to emerge from the hard outer ring. When that disk begins to emerge, it puts pressure on the nerves around it and this cause a lot of pain.

The sciatic nerve is the largest nerve in our body, which starts with a herniated disk in the lower back and run through the hips, buttocks, legs, and feet.We Made a Separate Article About Sciatica and some methods you can use to ease the pain & also cure the cause of the disease, if you’re interested in that go check out :

Say goodbye to sciatic nerve pain in just 10 minutes with this natural method !

How to ease the Pain?

If you want to relieve the pain and speed up your recovery, you should do these things:

-Back stretches should be part of your daily routine
-Do as much light and soft exercises, everything that makes you move
-Ask your doctor or pharmacist about painkillers that can help you (or just use medical marihuana, 1000xbetter & no side effects)

If you do not want the pain to last for a long time, then you should not do these things:

-Don’t take paracetamol because it doesn’t help with back pain or sciatica
-Don’t sit or lie down for a long time because it can worsen your pain
-Don’t use hot water bottles because it doesn’t help, you just may burn your skin.
-Don’t lie down even if the moving hurts, continue with your activities, just do them slowly and carefully

Exercises for soothing Back/Hip sciatica pain.

The piriformis muscle is a small muscle located deep in the buttock and therapists believe its a reason lots of people suffer from back pain & sciatica so these are some simple piriformis stretches which can relieve the pain in minutes. But be careful, you should do these exercises within the comfort limits. You should not feel severe pain or pinches because they can only exacerbate your pain.

IMPORTANT: you must warm up before you do the stretches. You can walk for some minutes, march in place, or climb the stairs up and down. You can choose whatever warm-up activity you like, and do it a few minutes before starting the stretches.

After you have finished the warm-up, here are 10 piriformis stretches for the relief of sciatica & back pain.


1. Long Adductor (Groin) Stretch

1-Sit on the floor and stretch your legs sideways as far as you can.
2-Bend lightly ahead and touch the ground with your hands.
3-Try to support your elbows on the ground and stretch your back even more.
4-You should stretch as long as you feel comfortable, and stop if you feel any pain.
5-Stay in that position for 10 or 20 seconds and then release.

If you feel any pain in the other parts of your body such as pain in the knee, thigs or back, you should do some other stretches before this one.


-Diminished tension and stiffness
-Increased tissue elasticity
-A wider range of motion in the hip joints
-Improved blood circulation
-Reinforced muscles and joints
-Strengthened inner thighs and pelvic floor

2.Short Adductor (Inner Thigh) Stretch

1-Sit on the floor and put the soles of your feet together forward your pelvis.
2-Hold your feet with the opposite hands.
3-Push your knees downward in order to touch the ground.
4-Stop when you feel any pain.
5-Stay in this position for 30 seconds and release.

In order to have a deeper stretch, use your elbows to push your knees down and bend your torso forward.


-Improves tissue elasticity
-Increases the range of motion before exercise
-Help you avoid the risk of knee injuries
-Helps avoid ligament tears

3. Supine Piriformis Stretch

1-Lie down on the floor and bend your knees upwards.
2-Cross one leg by bending it toward the chest.
3-Grab the knee with one hand and the ankle with the other hand and pull toward the shoulder.
4-Stop when you feel a stretch in the buttocks.
5-Stay in this position for 30 seconds and then release.

If you feel a pinch in the front of your thigh than you should stop this stretch and stretch your hip flexors first.


-This exercise is commonly used to help treat sciatica nerve pain, hip pain, back pain and knee pain.

4.Standing Piriformis Stretch

1-Stand on your feet and slowly put the affected leg on the knee of the other foot.
2-Lower your hips at a 45-degree angle, while bending your standing legs knee.
3-Lean your torso forward and extend your arms parallelly to the ground.
4-Keep your spine straight all the time.
5-Stay in this position for 30 60 seconds and then switch the leg.

You can support your back on the wall if you have problems with balancing, or you can hold on a chair.


-Reduce your risk of having a piriformis syndrome
-Improves surrounding tissues that cause spasms
-Reduces the low back and hip pain.

5.Outer Hip Piriformis Stretch

1-Lie on the floor with your back and bend one leg upward.
2-Put your foot behind the other leg’s knee and twist your leg on the opposite side.
3-Try to touch the ground.
4-Place your hand on your the knee and raise the other arm in the air.
5-Start lowering the other arm towards the opposite direction of the knee in order to touch the ground with your shoulder.
6-Stay in that position for 20 seconds and then switch the leg.

Don’t worry if you aren’t able to touch the ground with your shoulder because nobody can in the first attempt.

This stretch has helped numerous people so if you are in pain right now, do it once probably every hour until you are out of pain. If you are not in a pain right now you should still do this stretch so that the pain does not come back.

6.Hip Extension Exercise

1-Place your hands and knees on the ground and keep them in the line with your shoulders.
2-Raise the affected leg upward with the knee bent.
3-Lower your leg reaching almost reaching the ground.
4-Repeat this exercise15 times.

Try to keep your back and hips without moving otherwise you won’t have the desired effects.

7.Side Lying Clam Exercise

1-Lay on the floor on your side with the affected hip on top.
2-Bend your legs backward keep one foot over the other.
3-Your body and spine must stay straight and your affected knee is on top of the other knee.
4-Slowly return the knee to the initial position.
5-Repeat this 15 times.

8. Buttocks Stretch for the Piriformis Muscle

1-Place your hands and knees on the floor.
2-Bring the affected knee underneath your body and twist it towards the opposite side.
3-Lower your head until it touches the ground.
4-Lean your forearms on the ground for support and push your hips toward the floor.
5-Stay for 30 seconds and return to the initial position.
6-Repeat this exercise 2-3 times.

This stretching exercise for the piriformis muscle will prevent a tightening of the lower back and relieve tension from hip to foot.

9.Supine Piriformis Side Stretch

1-Lie on the floor with your back and legs straight.
2-Bend the affected leg upward and then place the foot on the outer side of the other leg.
3-Pull your knee of the affected leg across the midline of your body, using the opposite hand.
4-Pull until you don’t feel pain.
5-Don’t lift your shoulders and hips off the ground.
6-Atay for 30 seconds and return to the starting position.
7-Switch the leg.
8-Repeat this exercise 2-3 times.

You will benefit from stretching exercises for the piriformis muscle if you perform them a few times a day. Combine stretching exercises with hamstring stretches. Stretching exercises combined with hamstring stretches will prevent a tightening of the lower back and relieve tension from hip to foot.

10.Seated Stretch

1-Sit on a chair and cross one leg over the other leg’s knee.
2-Bend your chest slightly forward and keep your spine straight.
3-Stay for some breaths and bend a bit further.
4-Stay for about 30 seconds and then release.
5-Repeat this with the other leg.

The easiest exercise you can do to relieve the sciatica pain. It can be done at any time, at home or at your office or wherever you are. Easy and very effective exercise. You will feel improvements only after a few days.

Remember not to overdo these stretches because they can cause other pain or may increase your back pain.

It is important to consult with your spine specialist before you start these stretches or any other exercises.

If you still feel pain after doing these exercises there is one last thing that can help you, and it only costs 21 bucks.

Now I’ve never used the product but judging from the comments there are over 1000  people who swear by it to have stopped their sciatic pain, so you decide if it’s worth buying it for $21 (you can also find cheaper ones on Amazon but we really like this one over others)

The special design of this brace helps with the faster recovery from any kind of groin, quad, hip, sciatica, hamstring injury. It increases blood flow and reduces recovery time by providing a soothing compression relief to the pain overall.

Click Here To Go To Amazon Page Of Bodymate Compression Wrap

Thank You for reading so far, we really hope you liked our post  & learned something both practical and useful for your back/hip/sciatica pain.
If you do,  share this with your friends,  A share is worth a thousand likes. 🙂