It’s a technique to  stretch and loosen the piriformis muscle.

I would love to hear about how this works for you.

This is easy enough to do sitting in a regular chair. Part 2 of the exercise can be done in a chair of on the floor.

The piriromis muscle can get tight and put pressure on the sciatic nerve. This is what causes the pain in the butt, leg or numbness down the leg. Getting the piriformis to loosen up can be helpful.

Most Americans spend a large amount of time sitting in chairs.

Some experts feel that this contributes to the large amount of back pain in our society.

I never like to spend to much time sitting at one stretch. I get up and move around, do a few yoga poses, or some Qigong, then back to work for a bit.

Squatting may not be a great option for everybody. At home I have lowered my computer keyboard, so I can sit in a yoga pose on the floor while at the computer keyboard. I can even squat if I want to. Then if I want to sit in a chair, I just raise the adjustable monitor and stick a cardboard box under the keyboard to raise it up. Low budget ergonomic adjustment.

Love to hear your thoughts on the subject, please use the comment box below.

Josh Rubin from East West healing shares with us in this video.

This one takes a bit of practice to get right, there are a lot of points to remember

Lots of people suffer from piriformis syndrome. Some of the contributing factors inculde:

• Weak abdominals or core muscles
• Weak pelvic floor
• Anterior rotation of pelvis
• Gut dysfunction
• Nutritional inflammation
• Glutes become inhibited, leading to overusing piriformis
• Training or workout incorrectly
• Repetitive use issues

Instability seems to be more common than oversue.  Consulting a chiropractor or other health professional can help you pinpoint the real cause of pain and stiffness in the piriformis, legs and/or lower back.

Back Pain Articles

If you get some good results with this techique, please let us know. Use the comment box below for good or bad feedback.

There are a number of videos floating around that just do not teach the right technique.

The man in this video has it right.

Keep the Back Flat

This is exactly the way I learned to do this stretch in yoga class.  And I have a tremendous amount of respect for my yoga teacher.

The key here is to keep the back straight. It does not matter how far forward you go, everyone is different. Just go far enough to feel the stretch, but don’t slump over.

Popular Stretch for Back Pain and Sciatica

This is a very popular stretch because it is very good for sciatica, low back pain and helps the hip joints. This is a good one for people who sit a lot, you can do this stretch in just a few seconds, right in your chair. There are also versions of this move that are done lying down.

The reason this move is so effective is that it works on the piriformis muscle. A tight piriformis is responsible for low back issues and sciatica leg pain for a lot of folks. Of course not everybody’s issues stem from piriformis tightness.

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Back Stretch

Video with beginner to advanced version of this well known yoga pose, cobra.

It is great for strengthening and toning back muscles.
It starts with the easiest version for the total newbie and stiffer folk. Then she progresses through more advanced setup.

This pose can be great for some types of back pain problems, but not so good for others. Along with strengthening your back muscles, it is also good for the lower abdominals and the muscles in your pelvis.

People with disc problems seem to benefit the most from cobra pose.

If you have facet joint problems, like example, spondylolisthesis, practice cobra pose cautiously, if at all. Facet joint problems tend to become irritated when the spine is arched. Check with your doctor or physical therapist to see if this pose is okay for your condition.

If you are a beginner, proceed tenderly. There is no reason to strain, regardless of your condition. If it hurts, stop right away. This pose, or any yoga pose, should be pleasant.

Child’s pose is a great follow up pose to do after cobra.

Couch Yoga

Here is a nice little yoga set that you can do right on your living room couch.

Instead of being a regular couch potato, why not do a little yoga while you are checking out the boob tube?

She even finishes up with a relaxation session.

Couch Yoga

Start by Relaxing

Begin by taking a few long deep breathes, this instantly calms your mmind down and helps you to relax. Let go of the stress of the day.

This yoga set is helpful for detoxification, to improve mental focus, and a little care strengthening. Core strength is always good for low back problems like sciatica.

Easier Poses

The seated Pigeon pose really helps to open up the hips. The regular pigeon is one of the favorite yoga poses for sciatica, this version is a lot easier, and it can be done anytime. A good stretch for the piriformis muscle, a major culprit in sciatica pain going down the leg.

Forward Bend

Stiff or tight back?

You will want to check out this simple forward bend taken from, Nancy Davison’s Back n’ Motion video.

In this first segment she shares the forward bend. It is probably a bit different for how you’ve seen the forward bend before.

This movement is based on Qigong

Qigong is a Chinese meditative practice which uses slow graceful movements to promote the circulation of qi or energy  within the body. It helps to  enhance a person’s overall health.

The movements are designed to loosen up tight and stiff  back muscles. Often it is lack of movements that leads to a chronicly stiff and sore back.

As you do the exercise, move in a slow, easy way. Breathe deeply to promote relaxation. Don’t let your ego get into it, just bend as far as is comfortable. Don’t overdo it.

You can order the complete DVD at www.BacknMotion.net

Loosen Hips

Here is yet another good sciatica relief exercise.

This one is quick and simple, the whole video is only 2 minutes long, including introductory instructions.

The exercise is designed to loosen up the hips and lower back.

Firm Believer in this Exercise

I have tried this myself and it works great to get things loosened up. I first learned this movement in yoga class. When I saw this video, I knew right away, it was going on the website to share with people.

Enjoy the Relief

So enjoy the exercise video, and as with any exercise, if it hurts stop or back off. This movement should not be painful. It should actually help reduce pain. It really works into the piriformis muscle. A key instigator in sciatica discomfort.

Please us the comment box to let us know how you like this exercise, and if it works good for you, share it with some friends!

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Sciatica Stretch

Breathing deep and slow is one of the major keys in sciatica pain relief.

This is a simple exercise, that takes just two minutes to do.

Stretch one leg out on the floor and bend the other leg in to get started.

Check out the video for full instructions.

Breathe Deep and Feel the Release

In just about any yoga pose or stretch, be sure to breathe slow and deep. Actually feel the breathe going down into the painful area. This helps to calm and relax the nervous system. This goes a long way towards reducing stress, muscle tension and pain.

Do you try to do exercises and stretches, but the pain makes it difficult? Consider a portable Interferential/TENS unit. You can try one out for free, courtesy of Medfaxx Inc. It may help you to do exercises and stretches without so much discomfort.

If you like this video, please leave your comments below. we love to hear feedback.