How to achieve a deep piriformis stretch to eliminate back, hip, gluteal, and leg pain

A deep piriformis stretch can significantly reduce lower back, hip, glute, and radiating leg pain. This small muscle sits close to the sciatic nerve, and when it tightens—often from prolonged sitting or poor posture—it can cause discomfort that travels down the leg. Stretching it properly helps relieve pressure, improve mobility, and ease chronic pain.

One effective option is the lying figure-four stretch. Lie on your back, cross one ankle over the opposite thigh, and gently pull the supporting leg toward your chest until you feel a deep stretch in the glutes—not pain. Hold for 30–60 seconds, breathe slowly, and repeat on both sides. Seated variations can deepen the stretch, especially if you sit often. Stretch daily for best results and pair with light movement to keep pain from returning.