Low back pain is a widespread problem, affecting at least once in life 66% to 75% of adults. This state can be the result of various causes. One of them is usually not the main suspect, but it is often the case: the contraction of the piriformis muscle. This small, thin muscle is behind the gluteus maximus, connecting the spine to the top of the femur. If the piriformis muscle contracts, is pulled, and becomes inflamed, an effective piriformis can restore muscle function and relieve pain.
What is the piriformis muscle?
The piriformis muscle is a difficult muscle to reach, the largest muscle of the body is in front of him, namely the gluteus maximus. The piriformis makes it possible to move the hip, the upper leg and the foot towards the outside of the body. This muscle covers the sciatic nerve that runs from the lower back to the legs.
The piriformis muscle is also a key element of our overall balance. One end of the piriformis is attached to the anterior part of the sacrum, the triangular bone at the base of the spine.
What are the causes of piriformis syndrome?
Surprisingly, piriformis syndrome is a somewhat controversial state in medical circles. It seems that health professionals can not determine a specific cause. The piriformis muscle is difficult to see even with modern imaging techniques.
Numbness, tingling, and / or severe pain may occur if the piriformis causes pressure on the sciatic nerve in the back, hip, legs.
What a healthy piriformis muscle can do for you
Because of its key function in the mobility of the hip and legs, a fully functioning piriformis muscle will not only reduce the risk of sciatica, but will keep you mobile. In fact, walking, cycling, running, dancing and many other activities require a healthy piriformis muscle.
Here are some stretches of piriformis muscle that you can do to take care of this often overlooked muscle:
Make a deep stretch of the piriformis muscle with these exercises:
1. Piriform stretches while lying down
Lying on your back, place your hand on one knee, with the other hand on the raised heel.
Gently lift the knee to your shoulder and cross your calf over your body to the opposite shoulder.
Hold for 5 seconds, then release.
Repeat with the other leg. As you get used to this piriformis stretch, prolong the stretching time up to 60 seconds.
2. Stretches of the piriformis while standing
Stand back against a wall and move your feet 60 centimeters. Then lower your hips 45 degrees to the ground.
Lift your right foot off the ground and place the outside of your right ankle on your left knee.
Lean forward and lower your chest to your knees while keeping your back straight.
Stop when you feel a stretch in your glutes.
Hold for 30 to 60 seconds, then change your leg and do the same.
3. Stretching the piriformis with the outside of the hip
Lie on your back and bend your right knee.
Use the left hand to pull the knee on the left side. Keep your back to the ground while you do it. You should feel a stretch in the hip and backside.
Hold the stretch for 20 to 30 seconds, repeat 3 to 5 times, and stretch 3 times a day.
4. Stretching long adductors
The adductor muscles of the legs are those of the inside of the thigh: long adductors go from the pelvis to the knee and short adductors go from the pelvis to the femur.
Sit on the floor and spread your legs as far as you can.
Tilt forward slightly at the hips and place your hands next to each other on the floor about 30 centimeters in front of your chest.
Lean forward and put your elbows on the floor. You will feel a stretch in the pelvis.
Hold for 10 to 20 seconds, then release. Pause and repeat.
5. Stretches of the adductors (inside of the thigh)
Sit on the floor and join the soles of your feet.
Use your elbows to apply gentle downward pressure on your knees to increase stretching.
You should feel a stretch inside the thigh. For a deeper stretch, lean forward, keeping your back straight.
Hold this position for 30 seconds. Release and move your legs for 30 seconds.
Repeat 3 to 5 times and stretch 3 times a day.