Lower back and hip pain is caused by the sciatic nerve’s irritation. It can spread downwards and affect the feet and limbs. Numerous people suffer from this issue and this pain can affect their daily routines. This nerve is located deep in the buttock and because of swelling or constriction of the muscle it can cause irritation and pain.
It is the main muscle that allows outward movement of the foot, upper leg and hip. If the sciatic nerve passes through the muscle, it can lead to sciatica. Luckily, there are many exercises that can alleviate the pain. You should remember that before you start these exercises, you should warm up using the warm-up activity you want, for example, climbing up and down the stairs, marching in place or taking a walk. Consult a spine specialist before you start any exercise or stretch, and do the exercises within the comfort zone.
*Supine piriformis stretch*
Lie on the ground and bend the knees upwards and cross the affected leg over the other leg. Bend it forward the chest and grab the knee with one of the hands and the ankle with the other hand and pull to the shoulder in line with the ankle so you will feel the stretch. Hold for thirty seconds and release. If you feel a pinch you should stretch first the hip flexors and if you don’t feel a pinch you should pull the sitting leg grabbing the thigh and pulling the leg to the chest.