Got back pain? This simple stretch can help prevent and alleviate back pain.

June 24, 2011 By: Lynne Brick

It is well documented that eighty percent of all people suffer from back pain at some point in their life.  You don’t have to be the “eighty percent.”  You can help prevent and alleviate back or hip pain by stretching the piriformis muscle.

The piriformis muscle is located under the gluteals, deep in the hip socket.  It functions to laterally rotate and stabilize your hip. It situated next to the sciatic nerve, so when it becomes tight or irritated, you feel back pain and/or hip pain.  How does the piriformis become tight or irritated?  With over-use, running on hard surfaces, sports which require quick transitions or running on uneven surfaces such as the beach.  No need to get out your oil can to loosen up your hips! Just do this simple stretch every day.

Seated piriformis stretch: (can be done at home, work or even church!)

• Sit tall in a chair, using great posture
• Cross your right ankle over your left knee
• Tilt forward from your hip, keeping your back straight
• Press your right knee down toward the ground
• Hold for 2-3 seconds.  Repeat 10 times
• Reverse other side

Lying piriformis stretch:

• Lie on the floor next to a wall, keeping a ninety degree angle in your right hip and your right knee
• Cross your left ankle over your right knee
• Lift your hips slightly, to target stretch deep into your hip
• Press your right knee down toward the wall
• Hold for 2-3 seconds.  Repeat 10 times
• Reverse right side

Pain is your body’s natural warning mechanism to tell you that something is wrong.  Try this piriformis stretch for at least 10 days in a row.  Assess how you feel.  If pain persists, be sure to talk to your doctor or physical therapist. Even if you are pain free, do this stretch every day.  You may not feel you are aging, but your hips are!

S-T-R-E-T-C-H your piriformis to prevent or alleviate back and hip pain.

You Go Girl!    Lynne Brick, RN

Last week’s question:  Where is the piriformis muscle located?  In the hip joint (see above!)

This week’s question: What is the largest organ of the body?

Thought for the day:  (Quote):  “You may be disappointed if you fail, but you are doomed if you don’t try.”   –Beverly Sims

Sources:    www.LynneBricks.com;    www.BrickBodies.com

http://sportsmedicine.about.com/od/flexibilityandstretching/qt/Piriformis_str.htm