Piriformis Stretch Figure 4 Instructional

Piriformis Figure 4 Stretches For Back Pain & Sciatica

If you are suffering from back pain or with sciatica symptoms then Piriformis and the gluteal musculature in general can often be tight, contributing to your symptoms. Stretches like the standing figure 4 Piriformis stretch are often prescribed. Admittedly this is one that requires a little more balance than other variations so understanding your own skill level is important.

Make sure you follow the full instructions especially the adjustments further down this page and in the latter part of the video to do these in a back friendly way. If you’ve got herniated discs, stenosis or other spinal conditions these tips are going to be especially important for you!

How to do a figure 4 Piriformis stretch standing demonstration:

When stretching, the sweet spot is around 30 seconds so do hold for optimal benefit. Stretching the Piriformis, or any other muscles, for longer than this begins to have diminishing benefit beyond this point.

A good frequency would be to do 2 or 3 sets on each leg (2 minutes to 3 minutes) and complete your hamstring stretches standing 3 to 5 times a week.

Equipment Needed

• Support for balance – do this near a wall or table so you can focus on the stretch.

Instructions:

1. Standing with good posture place the lower leg of the right leg just above your left knee.
2. Slowly sit back into the stretch whilst maintaining good posture.
3. Hold the stretch and balance for 30 seconds.
4. Repeat on the other side

Tips for the Piriformis Figure 4 stretch if you have back pain or sciatica

When you’re doing any stretches, particularly with these figure 4 stretches for Piriformis, it is commonly suggested that your round your back over and lean forwards to intensify the stretch. Unfortunately this is not wise at all. In most cases the muscles here, not just the Piriformis, will be tight in response to a lower back injury, and therefore doing the stretch in a way that compromises your lower back only serves to drive you more into a downward spiral.

Particularly those with stenosis, disc injuries and sciatica will be very prone to falling into this trap, so watch out! Keeping a neutral spine and focusing instead on “sticking your bum out” and “sitting back with good posture” will make this exercise more safe and effective too! Without compromising your lower back.

Back Health Tips:

• Maintain a neutral spine at all times
• Focus on sticking your bum backwards rather than rounding forwards
• Keep good upright posture
• Use support for balance

Ultimately, this variation of the figure 4 Piriformis stretch is one better suited to those without back injuries and if you are struggling with back pain or sciatica and want to do a Piriformis stretch, try some of the seated or lying down variations instead, you’ll find them much easier to do well!

If you want more guidance and support with your exercises to rehabilitate your lower back injury or sciatica, then check out the full Back In Shape Membership below today.