Ease Piriformis Syndrome Pain With These 4 Easy Stretches That You Can Do Anywhere

Spasm that shoots down the back of your leg from your hip?

Pain that radiates down your hamstring?

Numbness that reminds you something is wrong?

Hip pain when sitting?

All of these are symptoms of piriformis syndrome which can go from irritatingly tolerable to painfully debilitating. This condition is literally something that you can say a pain in the butt because the piriformis muscle is located in the buttock region that compresses the nearby sciatic nerve and cause pain that starts in the buttocks and radiates down the back of the leg into the hamstring muscles and sometimes even the calf muscles.

When this pain strikes it can make you wonder if this pain will be permanent or will it ever go away. It can also make you think if it’s gonna torture you with every movement or even when you happen to stay seated for a bit too long.  

When you think this way, it can be daunting. But fortunately there are some exercises that can help you ease the pain by stretching and relaxing that muscle which can help you get back on your regular routine without being stopped by this discomfort.

The “Knee Up” Stretch

Step 1: Begin by lying on the ground by using a mat or thick rug for comfort on your back.

Step 2: Stretch both legs out, with your arms to your sides.

Step 3: Bend one of your legs at the knee and use your hand to pull it toward the opposite shoulder Hold for ten to thirty seconds.

Step 4: Straighten out that leg, and then do the same motion with the opposite leg and shoulder.

The “Cross Arm” Stretch

Step 1: Be in a sitting position on the floor.

Step 2: The bottoms of your feet should be touching each other, with your arms crossed and your hands resting on the opposite leg.

Step 3: Push both knees down toward the floor until you feel the stretch inside your thighs.

Step 4: Hold the position for a count of 30, then relax for a few seconds and repeat up to five more times.

The “Standing” Stretch

Now if you’re somewhere you can’t do stretches on the floor, this is the stretch that you can do to relieve the pain.

Step 1: Begin in a standing position with both feet flat on the floor, with your feet a shoulder-length apart.

Step 2: Don’t lock your knees, and keep your back straight.

Step 3: Lift one knee up and grasp it with both hands. Make sure you keep the knee parallel to the corresponding hip.

Step 4: Use your hands to pull your knee toward the opposite shoulder until you feel a pull along the side of your buttocks. Hold up to one minute or as long as you can balance.

Step 5:  Repeat the action with the other leg. Try to do it three times for each leg.

The “Sit And Bend” Stretch

Still don’t wanna go on the floor? No problem! You can do stretches while sitting on a chair.

Step 1: Choose a solid, straight-backed chair that doesn’t roll.

Step 2: Sit, and bring one leg across the other, resting your ankle on your other leg.

Step 3: Slowly lean forward until you feel a pull along the crossed leg. Hold for up to 30 seconds.

Step 4: Repeat with the other leg, stretching each side 3 times.

While these exercises are really effective in relieving the discomfort brought by piriformis syndrome, it would still be better if you seek a professional like a chiropractor whose expertise is diagnosing and treating musculoskeletal system disorders like piriformis syndrome. This way you’d be given more comprehensive treatment for your condition than just temporary solutions for your pain. But nevertheless, if the pain is really bothering you and you don’t want to rely on painkillers, these stretches really help, you just have to consistently perform these exercises at least once a day, every day, until your pain and numbness is under control, if not totally gone.

Top 11 Ways You Ruin Your Own Health

There are things that we do every day without thinking much of it because it’s a part of your habit. While there are times that we do some things thinking it helps us in certain ways. However, you might be surprise that most of those are actually wreaking havoc in your health. Here are the most common habits that are actually ruining your health which you should stop doing from now on.

1.      Herbal Supplements

Just because it’s an herbal supplement doesn’t mean it would be good for you and that you should take it. You should always talk to your doctor before you take any herbs to make sure they’re safe and doesn’t clash with your condition or medication.

2.      You Over Exert Yourself

Yes it’s important to workout in order to achieve a fit and healthy body. However, know that your body needs rests from exercises too in order for it to heal. Not doing so can lead to fatigue where your immune system drops and diseases starts to develop.

3.      Not Stretching

Intense workouts can shock your body, and as a result injuries happen. You can prevent this by stretching before and after working out. This helps bring blood to your muscles and increase joint flexibility. Without this, the muscles shortens and become tight.

4.      Not Getting Your 7+ Hours

Do not wear your eye bags as a badge of honor for working hard. You may think that you’re fine with just 2 or 3 hours of sleep but later in life you’ll definitely regret it. Long term effects of sleep deprivation include impaired immune system, becoming more accident prone and weight gain.

5.      Not Scheduling Preventive Visits

You wouldn’t have to deal with complicated health conditions if you were able to prevent it from happening in the first place. How can you do that? Show up to your annual physicals, bi-annual dental exams, as well as those special screenings depending on your gender like mammograms at age 40 for women and prostate cancer exams at 50 for men.  

6.      You're A Crunch Addict

Sit-ups and crunches are famous ab-workouts. However, it may not give you the result that you want and end up causing you back pains instead if you’re doing them wrong. You don’t have to ditch crunches entirely, but you should do them slowly and use proper form. If you know you already have a back condition, consult with a spine specialist like chiropractor first before doing any form of exercise.  

7.      Your Bike Isn't Quite Right

Biking is a great whole body workout. But it can cause you back pain adjust the seat to make sure that it’s properly fitted for you. This way, your body can enjoy the benefits of biking without experiencing pain at the same time.

8.      Skipping Breakfast

People who are always on the go either eat whatever they can buy on the way to work or skip it altogether. This doesn’t just take away the boost you need to take on the day but skipping a meal affects your weight, hormonal health, memory, cognition and mood.

9.      Not Drinking Enough Water

Coffee, tea, juices, and soda don’t count. Yes they’re all beverages but your body needs water not only to hydrate but to also flush toxins out from your body. You know when your body is not getting enough water if you feel tired all the time, your skin is visibly dry, or your pee is never clear and always yellow.  

10. Eating Late At Night

Nowadays, people are either having their dinner too late in the evening or snack in the middle of the night. This habit should really be changed because it’s the number one cause of acid reflux along with its associated diseases and complications.

11. Wearing Flip-Flops

If you think wearing flip-flops is giving your feet a break from high heels, you’re wrong! Slippers offer little to no proper support for your feet arch which makes it vulnerable for injuries like sprains and fractures especially when doing intense activity while wearing it like working out or hiking. Aside from that, it doesn’t give you any protection from sunburn, cuts, bruises, or insect bites.