Piriformis Stretch For Back Pain and Sciatica...Done Right!
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- Опубликовано: 8 ноя 2024
- Dr. Steven Hoffman from Core Wellness Institute shows how to stretch your piriformis without hurting yourself. Amazing and often immediate relief from back pain, hip pain, and sciatica.
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The relief was instant, this was exactly what I needed.
I had been doing a stretch that involved laying down which is not an option most times. Not only is this stretch convenient, but the relief was instantaneous. Many thanks!
I've got a compressed L5/S1 with bad hip and lower back pain and have been doing the usual stretch laying down, this is much better.
I'm glad I seen your youtube comment in my feed, cheers
Thank you Dr. Steve! I am having lower back pain and hip pain all while 6 or so months pregnant. This stretch is very easy and one I can do at my desk during the day. As things keep shifting for me, stretches like this are crucial.
Hi there, checking in again, a few weeks after I found this video and I'm here to say it's genuinely life changing. I used to wake up in the morning pretty much unable to bend over. This still happens, but instead of agonizing calf stretches for very little result, it's 40 seconds of stretching, 20 on each leg and the pain is gone for the rest of the day. I'd like to thank the good doctor for giving me the tools I need to get back to living my life.
OMG, this actually worked a fair amount! Thank you very very much! I've been hurting for the past few weeks with a hot poker sensation in my left lower back (where the dimple is). Heat, vibrating massager didn't work. I just tried this movement that Dr. Steven showed here and I feel a fair amount of relief for the first time in weeks.
SiliconBlake me too
As a trainee Osteopath, your advice and reasoning is superb.
Followed your simple and precise instructins and realized I have been doing this movement all wrong. THANK YOU, glad I found you! It worked....!!!❌⭕❌⭕
Recently diagnosed with piriformis syndrome. Since doing these stretching exercises, I feel better each day. Thanks!
I can't thank you enough. I had such horrible symptoms of sciatica pain, totally numb foot and unrelentless restless leg syndrome. I couldnt sleep due to all that and missed a lot of work. This has given me hope and peace in my life--cutting my symptoms by at least 80%! I do these in the morning and evening and anywhere I've been sitting awhile. Thanks again for caring enough to post this video.
Thank you so much! I have been pained with sciatica for months. I could not find any relief. I did this for a couple days, and I have been pain free for a week now. Keeping back straight is key.! So grateful for that. Will incorporate this in my routine. This really saved me.
I have tried several other exercises for the piriformis, but this is the first one that actually worked, and it only took a few minutes. Thanks
I did this exercise yesterday and today and the pain I was experiencing is almost completely gone! Thank you Dr. Hoffman!
This is so simple to do compared to the extremes you see on RUclips. Everyone should start with this video
wow!! i've suffered from sciatica for a couple years. i've tried a number of different excercises and stretches but this is the 1st one that gives me relief.
Bless you...I've been in misery for weeks with hip pain. Did your exercise and within 2 days my pain is TOTALLY gone!!!
thanks you are my hero. I exercised with suspension equipment this morning and did some foam rolling after to loosen my lower back muscles and it band. I started having muscle spasms, numbness and pain from my hip to my knee. I have done your stretches that you recommended and it has loosened the muscle in my lower back and hip. I can now walk with out numbness and spasms.
Thanks again doc you are so helpful.
Thank you for taking the time to film this and explain the situation, I appreciate your help and support. Thanks again.
Good Doctor....I have been miserable in the hips and knees since February....no results from heat,cold,and pretty much every conceivable anti-inflammatory medication....could no longer sleep on my sides and not very comfortable on my back. This stretch IS an instantaneous miracle....a now daily part of my regimen before and after work and at bedtime.....my sincerest gratitude to you sir....feel like I owe you the cost of an office visit!
Thank you for taking the time to post this video. There was a dramatic improvement in pain.
i've been looking into posture etc for a couple of years now, and this video was a breath of fresh air. THANK YOU.
This is top notch advise. Ive investigated many hundreds of youtube vids on back/hip stretches and this is one of the best Iv seen yet.
Perfect form is how you keep from hurting yourself. It makes a huge difference. Glad you're feeling better.
Well,this exercise WORKS.I'm 65 male and been dealing with hip and sciatica pain for over 35 years.Now this exercise do relieve the pain sometimes for a whole day but of course it comes back but at least I get relief for a while.
Thank you
Bob
Quebec
This was amazing the most effective stretch I've performed and felt. Thank you for this.
Thank You so much MR Hoffman! Two days ago I could hardly get out of bed. A problem since one month that only were getting worse and worse. Today I spend six hours cutting trees in the wood and have no big problem at all. Your tutorial is great and yes - I was earlier tricked into do the excersice the wrong way (curled back) from less educated persons on RUclips. Once again many thanks from northern Sweden!
Dr. Steve, Just wanted to drop a line and express my thanks for sharing this information with the public. Im 28, very active, and have recently been effected with pretty intense sciatica. These stretches have helped me to return to the things I enjoy. Thanks again!
I've been having constant pain from my piriformis and haven't been getting any relief from physical therapy. After just 2 minutes of this stretch I am feeling immediate relief! Thank you so much for this video.
I have disc compression that causes sciatica at times and have implemented a walking program, which has increased the pain. Today I tried this, as I have sciatica on the left right now, and I could really feel the release of pain while doing it. I will be keeping this up as I sit at work all day. Also, I was "dropping" into my chair like you said people do (because of bad knees mainly), but I will stop doing that and see if that is helpful as well. Thanks for the information! Lying down stretches are not always possible while I'm working!
Yesterday, I suddenly got terrible pain on left buttocks; pain shoots down my leg and is intense when sitting down on anything hard. I looked all over the web today, did the RUclips test for "sciatica vs piriformis" which showed it is piriformis. I applied heat all yesterday and today, took 4 ibuprophin and got some relief, but pain is still there when it wears off. I did this stretch, and it seemed like something "flopped/flipped" or something (maybe it rotated back and off the nerve, like one RUclips says happens?). I stood up just now and pain is much less, but still a little sore. It is fading even as I write. I will do these exercises multiple times daily now to stretch it out as it heals. Thank you so very much!
Same with me...Immediate relief.
Always ice first few days of injury, not heat
THANK YOU!!! thank you so much for this video! i got a LOT of relief from doing this simple exercise-- i repeated it twice, bending forward only as much as possible without causing more pain, as shown. making sure you sit on a "hard" supportive chair (NOT a sofa or recliner) is mandatory. i held the position for each leg for about 30 seconds each time. i got up and walked a little, sat down for a bit, then walked again. i got so much relief after about 15 minutes, that i could hardly believe it. will do a few more reps several times a day. it helps with the pain so much!
Miracle relief. I've had horrible pain in a nerve in my left side of my back for 15 years . It was the worse after siting in a chair at a table. It took me minutes to get up. Now, before getting up , I do this stretch and I have zero pain. A true miracle.
Easy, not painful and it works!. Thank you for mentioning the sit bones and how to do this stretch properly!!!!
Sir, I just want you to know how much good your video has done. When I started feeling hip pain I went to my HMO was prescribed a round of drugs - anti-inflammatory and muscle relaxant. They helped somewhat but something was missing from the picture and this exercise you demonstrate is it. You have spared me from a significant amount of pain. Thank you so much!
Awesome video! Immediate relief! I did each side for 3 minutes, walk around and did this again each side four minutes, I feel like I can go for a light jog. This is definitely good stuff, THANKYOU for posting!
that helped me instantly, going to start doing it eveytime I feel pain!! thank you! thank you!😊😊😊😊
Thank you ..I have always used a similar stretch in the past just in general but NOW I will make the change to the back positioning and do it the correct way!!
Just seen this vid. I have tried the exercise for the first time and it makes me realise just how stiff I have become over the last few years. I will definitely keep trying this exercise. Thanks.
You are the man, doctor! Felt the tightness over the past few weeks dissipate over the few minutes of stretches! Thank you
FINALLY! A professional who knows HOW the body is supposed to work! Thank you for speaking out against the "chuckleheads" who are hurting the people you and I should be helping.
I just followed this video and it seriously feels better. Thanks Dr. Hoffman and thanks science!
Thanks Doc. This has given me immediate relief. I just felt the pain gushing out of my glutes and hips as son as I started doing this. Brilliant.
Thank you, I can really feel this, and how tight that area is even after I had done other hamstring/glute stretches to no avail.
This is the single most important video of my life, thank you. I sit at my computer far too much, and this is incredibly helpful. I've been feeling better all day.
Lots of possible causes but a lot of people benefit from this one and it's definitely worth a try
my back pain is relieved by this. Thank you so much for the video. I'll get my back-heaps checked regardless but this helps me tons.
I have been suffering so badly and after the first stretch the pain was almost completely gone. THANK YOU THANK YOU THANK YOU
I've been doing this stretch the wrong way for years! Thank you so much for this, it really makes a difference.
Thank you so much! I have had this problem with that muscle and have been off from running for a month because of it. Having tried that stretch the wrong way for so long with no great effect! After doing that stretch the right way I feel incredible release! Thanks!!!
Really clear advice on knee position and straight back.
kudos to you dude, this could have prevented many people a world of pain
OMG, what a difference! I tried some of the other exercises I saw online for piriformis and sciatica. They seemed to help, but some seemed to "feel" wrong and hurt and not help. I'm not sure if what I have is piriformis syndrome or if it is indeed sciatica. But this simple exercise you just demonstrated relieved a lot of pain instantly. Thank you so very much.
Fantastic, I didn't realize it was so tight thank you so so so so so much. I love people like you who take the time to upload this stuff
Hey Dr. Steve, This worked pretty good, I'm very tight on the left side just above the hip. This REALLY helps that pain. But what I'm seeing now is, as soon as I lift something, not even heavy, The pain comes back, if I do this stretch, the pain goes away, in the lower back, weird, but if I keep doing these, I think it will help more and more, thank you, Going to look for more videos from you!!!
Wow, I was in such pain. Simply keeping your back straight worked wonders, thanks!!
WOW! Tried this just now and it elevated my discomfort instantly! Thanks Dr Hoffman.
duuuuuuuuuuuuude that was magical !!!!! instant relief !!! where have you been !!!
my name is dr.gurmukh singh a specialist dentist
from INDIA you are telling an absolute truth. i was doing earlier both i got to know some corrections i got from your vedio. this is simply great .........................thanks once again.
been suffering from sciatica now with pain in leg and foot this is a good exercise to do and its sitting down
Thank you. A great video! I tried all the ones I knew in my arsenal of stretches, but had moderate success with it.
This one I knew was IT, from the first time using it. Another point my wife pointed out is that when you sit in a chair, some people like myself, tend to slouch; which is a big no-no. Sit up strait !
Now I need to keep conscious about my posture in my chair so that I don't do damage to my discs and muscles...
Thank you so much for this video. I have been in pain for a year and have tried many exercises, and this one seems to really help.
So I started running a week ago after long winter break. Mind you this that every morning I woke up and did cycling in the gym as well as push-ups and coupe of other exercises. I did it every say except for Saturdays and Sundays all winter.
Now, after jogging last week I felt very sore the next day (which is usually fine and expected), but I also started feeling this pain in my back, butt and hip of the left side only. I was hoping this sore would go away soon, alas it did not. This week I ran again, two days in row and while I did not feel pain during the run, after it the pain came back. Today was hurting more than usual to the point when I was walking like a crippled person would.
I found this video and did exercise shown in it and it feels so much better now. Thanks for help.
Mine flared up after weeks of using an elliptical.....done with the elliptical.......been dealing with this for many months ....
Thanks needed a good starting point to alleviate my lower back and hamstring pain.
best advise ever, especially for us oldies with arthritus, thank you Dr.
I have tried many different piriformis but this one worked! Thank you so much for this video.
thank you very much for posting this video i have had back pain for years now and i cant seem to get rid of it but these exercises seem to help ease the pain but its limited. do u know any other treatments for severe pain?. please post them up or something
. thank you very much
Finally a stretch that relieves that pain in my leg and back!
DUDE!!!! You freaking rock!!!!! At first I thought I had a shin splint but I kept feeling tingling down my shin and across my foot, and nothing was helping. I just did your stretch twice on each side and WOW!!! I can feel the difference still have numbness in my lower calf but I am going to rest it and she how it does tomorrow. Thanks again.
WOW! Thank you so very much for this. I ride a horse, and did heavy lifting yardwork and tweaked my back/hip/leg (sciatica?) 2 weeks ago. Scheduled for physical therapy, am at day 6 of steroids, and taking Percocet as needed for pain. I am amazed at the incredible feeling of relief I have after doing this a few times! You have made a difference in my world! THANK YOU!
Dude, i have been having problems with the base of my back lately and this has done wonders for it! Thanks you!!
Wow...I sure can feel this stretch in my hip. My right one is worse than the left...bursa all inflamed so have a lot of hip and back pain from it. Thanks for the info.
Thank you Dr. Steve for this informative video...It really helped me with my problem on my lower back pains...
THANK YOU! Great video to have my patients refer to at home. I really appreciate your emphasis on the correct, flat back posture.
hi , i can say the say as everyone else , the exercise is so simple , but it worked IMMEDIATELY. thanks so much .:)
Awesome! This stretch is really helpful. I can feel the difference between the right side where I have low back & psoas pain and the left side.
Thank you very much! The video explanation of this exercise helped release myright hip tightness which developed after a long drive.
Awesome stretch when done correctly as shown, thank you !
This Really helped me. I was able to get off of all medication and be pain-free. Not going to lie, this is painful at first but it works..don't give up!
Thank u, I have back pain about a month now. Please help me with more stretching to get out of this pain.
Holy SH*T! After 2 weeks of gradually increasing pain and almost a week of extremely restricted movement, a few of these stretches have brough it all to an end ina matterof hours. I tried everything, meds, hot/cold, walking it (which became impossible), and even other stretches I found. He is right most of what is out there does more damage than good. I'm still waiting for reality to hit me and the pain to return but so far I am pain free for the first time in weeks. Thank you soooooooooo much!
thanks Steve I really appreciate your video I had a week off work and spent the time walking and standing hoping for some back and hamstring relief, tomorrow is my first day back and I was dreading the idea of sitting in the car to go to work. This stretch is great. I like your clear and simple instructions, good video!
That really helped alot Dr.Steve thanks, had been getting some pain just at the end of march.
Thank you for this video, along w/part 2. After years of pain, what you're doing is what we've done in yoga class, so I know that it's good because it worked, too...
This works incredibly well for me. I often get pain in my left leg and hip after sitting at the computer all day. Doing this stretch relieves it almost instantly.
I do need to improve my posture, and your videos are an eye opener and help tremendously. Thanks! :)
thank you very much I woke up this morning in great pain did what you said in this video and it has been a great help , thanks again
Thank you, 2bstrong, for your comments, I understand your feeling of being encroached upon by DC's. And I also agree that receiving adjustments alone is often shortsighted and can create a dependent relationship between doctor and client. That is why I chose to pursue chiropractic rehabilitation and have received over 200 hours of post graduate training in evaluating and treating muscle imbalances, starting with rehabilitation classes in chiropractic school.
thanks! I suffer terribly for the last few months in the low back, down the right hip and right knee from a fall or pulled muscle in ice skating. It hurts the worst if I do a lot of walking. I have done a similar stretch but not aware the back needs to be flat. I will try that.
I can barely get my leg up and do this stretch but it does work and feel good, I'll be doing this stretch daily. For those who suffer from lower back pain and sciatica consider looking into getting a proper hammock (NOT the one with the bar spreader) and lie in it daily. I sleep only in a hammock now (Yucatán hand woven) and it has done absolute wonders for my lower back and sciatica. It contours to your back and supports it. Anyone dealing with constant pain 24/7 looking for and hoping for some relief research hammocks and get one suitable for you.
God bless you! I tried this stretch where it told me to do something similar to this but lying on the ground, well the ground made my tailbone hurt very bad! This helps a lot. I knew my sciatic pain was from a stiff muscle because it felt like someone was sitting on my back all the time. Now I feel amazing!
I can't figure out how to post my own comment, so I'm posting this here. Your video saved my sanity. I spent 3 1/2 yrs in agony and thousands of dollars going to 2 chiros, 2 PTs, and an orthopedist with no luck. Then I found this. Bless you.
When shadowing a physical therapist I've also seen this one done laying down. You can flex (bend) your hip and then put your ankle on the knee so that you have basically the same posture, with out any trouble trying to keep the back straight
Thank you so very much! Instant relief. May God bless you.
I always appreciate helpful videos like this. Thank you very much.
Thank u SO much for making this video! I started your exercise as I watched u do them, and can feel a nice stretch already!!!
this helped so much. i get sciatic pains after running. thanks!
Thank you so much! I've been doing it wrong all this time! Can really feel the difference right away! Thanks again!
FINALLY! a simple explanation for a lot of pain!
Thanks for this, I have been doing this for a couple of months now but doing it wrong, with a couple of little adjustments like sitting up high with a straight back I can feel the difference immediately.
This just great way to do the proper stretch .Thank-you
Thank you very much!!!!
This was both informative and yielded quick relief from the discomfort I was experiencing.
Best regards,
Steve