We’re constantly using the phrase ‘pain in my butt’ everyday, but for some unfortunate ones who have actually suffered from this pain can tell you how real and hurtful the struggle is. It is referred to as the sciatic nerve pain that happens when the sciatica flares up. Now this could be due to the Piriformis Syndrome, which takes place when a small muscle embedded in your hips known as the piriformis tightens up and compresses the sciatic nerve. This can cause immense pain with a strong burning sensation, and it can also numb one side of your hips all the way down to the back of your leg.
It’s not only piriformis that can trigger this pain, but the tight hip flexors can also pressurize the piriformis muscles and tighten them up to eventually trigger pain in the sciatic nerve. You know how trainers constantly keep pushing you to stretch your hips, it is the only way to ensure your piriformis muscle does not pressure or pinch the sciatic nerve. Stretching the hips helps release the pressure from the nerves by loosening up the piriformis muscles. In order to avoid this pain in the future, you must stretch regularly, and you can also use foam rolling on the hip rotator to loosen the tension in the piriformis muscle and relieve the pain.
Here are some easy and simple moves that can help you to get rid of this awful pain and make sure it doesn’t return. Do these at least thrice every week, and don’t stop even when the pain is gone.
1. Reclined Pigeon & Prep Stretch
Lie on a mat with your face-down and your knees bended so that your heels are placed right under your knees. Now, stretch your hands to the front of your thighs, then to the area of your legs that connect to your pelvis. Then, push the heels of each hand into the bottom of your leg bone. Now, lift up your right leg and place it in a crossed-over position on your leg. Now, using the small curve of your back, try to hold the back of your thighs and push your legs towards your hands but keep them away from your face. Hold this pose for several seconds and take deep breaths. Now, repeat this stretch on your left leg.