Piriformis Stretches
There are a number of ways to stretch one's piriformis muscle. Two simple ways include:

  • Lie on the back with both feet flat on the floor and both the knees bent. Pull the right knee up to the chest. Grasp the knee with the left hand and pull it towards the left shoulder and hold the stretch. Repeat for each side.
  • Lie on the back with both feet flat on the floor and both knees bent. Rest the ankle of the right leg over the knee of the left leg. Pull the left thigh toward the chest and hold the stretch. Repeat for each side.

Each piriformis stretch should be held for 5 seconds to start, and gradually increased to hold for 30 seconds, and repeated three times each day.

Hamstring Stretches
Stretching the hamstrings (the large muscle along the back of each thigh) is important to alleviate any type of sciatic pain. There are a number of ways to stretch the hamstrings:

  • Place two chairs facing each other. Sit on one chair and place the heel of one leg on the other chair. Lean forward, bending at the hips until a gentle stretch along the back of the thigh is felt, and hold the stretch.
  • Lie on the back with both legs straight. Pull one leg up and straighten by holding on to a towel that is wrapped behind the foot until a mild stretch along the back of the thigh is felt.

Again, try to work up to holding each stretch for 30 seconds and repeat three times each day.