Sharp pain radiating from the lower back to the hips, legs, and feet

Similar to sciatica: [Piriformis Syndrome]

Written and photographed by Joanne Rhee, CPT/Posture, Fitness & Lifestyle Specialist

A heavy sensation in the hips and an unpleasant pulling pain that starts in the back of the thighs and extends down to the calves and feet is often experienced by those with lumbar disc issues or spinal stenosis. Recently, this sciatica-like symptom has also appeared in individuals who sit for long periods at home or in the office. The piriformis muscle, located deep in the hips, can become tense, leading to symptoms similar to sciatica, known as piriformis syndrome. For those suffering from this pain, I will introduce a simple exercise method using a tennis ball for pain relief, which also helps correct pelvic misalignment.

For those who find it difficult to follow along with just the photos and descriptions, watching my YouTube video titled “If You Have Lower Back Pain, Hip and Leg Numbness | Self-Diagnosis for Piriformis Syndrome and Effective Daily Stretching for Pain Relief” will make it much easier.

1. Relaxing the Tight Piriformis

This method uses a tennis ball, which most people have at home, to relax the tight piriformis muscle. First, lie flat on your back and place the ball on the fleshy part of your hip. Carefully apply your body weight onto the ball. As you slowly move your hips side to side on the ball, you will feel specific tender points. Gently massage these trigger points by moving side to side for about 1 to 2 minutes. Once the pain eases, you can proceed to the stretching phase.

Caution: Since this is a lying down exercise, be careful not to put too much weight on the ball, as it may cause minor damage to surrounding muscle fibers. Lift your hips slightly and gently push the ball to massage.

2. Piriformis Stretch - Figure 4 Stretch

This stretching method provides oxygen to the piriformis area and promotes circulation. While lying flat, place the ankle of the painful leg (the leg with the light blue tape in the photo) on the opposite knee to form a figure 4 shape. Slowly lift the leg and use both hands to grab the back of the thigh of the non-painful leg, gently pulling it towards your chest as you exhale. You should feel a nice stretch in the painful hip and the back of the thigh. Hold this position for about 10 seconds, then release. Repeat this for a total of 5 sets. Be sure to do the same for the non-painful leg to maintain pelvic alignment.

3. Piriformis Stretch - Pigeon Pose

For those who want a deeper stretch than the figure 4 stretch, the yoga pigeon pose is a great option. Place the painful leg in front of you as shown in the photo, with the opposite leg extended straight back. Position your hands beside you for support and slowly lower your upper body forward while exhaling. As your torso moves toward the ground, you should feel a significant stretch in your hips. Hold this position for about 10 seconds, then slowly raise your upper body to finish the movement. Afterward, switch legs and repeat.

4. Piriformis Stretch - Seated Figure 4 Stretch

This is an easy piriformis stretch you can do when you feel tightness in your hips and thighs after sitting for a long time. Place the painful leg on top of the opposite knee. Rest your hands comfortably on both knees and slowly inhale and exhale while keeping your back straight. Lean forward as if you are extending your chest. You should feel the muscles in the painful hip stretching. Hold this position for about 10 seconds, then return to a neutral position. Repeat this for a total of 5 to 6 times, then switch legs and do the same.

JOANNE RHEE

joanne@bodyandbread.com

☎ 917-806-0319

Visit Joanne Rhee's YouTube channel for various pain relief and body alignment exercise videos.

Reference Videos

[In Korean]

If You Have Lower Back Pain, Hip and Leg Numbness | Self-Diagnosis for Piriformis Syndrome and Effective Daily Stretching for Pain Relief

https://youtu.be/j3sVeP5a75k

[In Korean]

Stretches for Relieving Spinal Stenosis Pain

Best 3 -

For those who find it hard to stand due to tight lower back pain and leg numbness