Deep Piriformis Stretch: Relieve Sciatica, Hip & Lower Back Pain

The Deep Piriformis Stretch: Step-by-Step

This is the most effective stretch for targeting the piriformis muscle. It is often called the Figure-4 Stretch or Pigeon Pose (in yoga).

Step	Action
1	Sit in a chair with your feet flat on the floor
2	Cross your affected ankle over the opposite knee
3	Keep your back straight and gently lean forward
4	You should feel a deep stretch in your buttock
5	Hold for 30 seconds
6	Repeat 3 times on each side

Pro tip: If you cannot reach your leg, gently press down on your bent knee with your hand to deepen the stretch.

Step	Action
1	Lie on your back with both knees bent and feet flat on the floor
2	Cross your affected ankle over the opposite knee
3	Gently pull the bottom knee toward your chest
4	You will feel a stretch in the buttock of the crossed leg
5	Hold for 30 seconds
6	Repeat 3 times on each side

Step	Action
1	Start on your hands and knees
2	Bring your affected knee forward, placing it behind your wrist
3	Extend your opposite leg straight back
4	Lower your hips toward the floor
5	Keep your back straight or gently lean forward over your bent leg
6	Hold for 30–60 seconds
7	Repeat on the other side

Caution: If you feel any sharp pain in the knee, place a cushion under the bent knee for support.