Back pain is quite common these days, especially the lower back. This is most often due to irritation of the sciatic nerve. But this type of pain can also spread to your limbs and feet. The pain can be so intense as to affect your ability to carry out your daily activities.
Many people are looking for remedies to relieve this pain. One of the best solutions is to practice targeted exercises. There are exercises that can be done to solve this problem, but it is always advisable to consult your doctor because there may be other causes underlying the pain you are feeling.
1. Stretch of piriformis muscle lying down:
Lie down and keep your knees bent up.
Cross the affected leg over your other leg. Just do it by folding it to your chest.
Proceed by grasping the knee with one hand and the ankle using the other. Now, slowly pull towards your shoulder. Do this until you feel a feeling of stretching in the glutes.
Hold this position for about 30 to 60 seconds, then release it.
We hope this video will help dispel any confusion and show you the right way to do it:
Video
https://www.youtube.com/watch?v=eKp2f5-jRbI
2. Stretch of piriformis muscle lying down:
Video
https://www.youtube.com/watch?v=SOTAi8Dn8Y0
3. Stretching of the outer piriformis of the hip:
Video
https://www.youtube.com/watch?v=cwPGUxiqS_U
4. Long stretch of the adductor:
Video
https://www.youtube.com/watch?v=NqxJdfQDt3c