8-Minute Piriformis-Bias Routine
For sciatica that you suspect is piriformis-driven: deep buttock pain that worsens with sitting on hard surfaces, no clear dermatomal pattern. Forward-flexion-tolerant.
Best for: Deep buttock-centred sciatica, worse with prolonged sitting, no peripheralisation with forward flexion. Runners and desk workers especially.
The centralisation principle in this routine
Piriformis-bias means forward-flexion-tolerant. The four piriformis stretches in this routine all involve hip flexion, which tightens the piriformis against the sciatic nerve at the same time as you stretch it. If your pain pattern is disc-bias rather than piriformis-bias, these stretches will likely make it worse. Re-take the self-test if you're not sure.
What you'll do
- 01
Warm up with gentle decompression
- 02Seated Figure-4 Stretch45s each side
Primary piriformis target, seated or supine
- 03Supine Piriformis Stretch45s each side
Deeper piriformis release in safer position
- 04Knee-to-Opposite-Shoulder Stretch45s each side
Targets the deep external rotators alongside piriformis
- 05Sciatic Nerve Flosspulse30s each side
Glide the nerve to clear adherence. PULSE, do not hold.
How the timer works
When you hit start, the timer reads out each step. Three-second get-ready, the hold (with a ten-second warning), five-second rest, then onto the next move. Voice can be muted from the top right. The nerve floss is flagged in the timer as a pulse (do not hold the end position).
If pain shoots further down your leg, stop. That is peripheralisation, which signals nerve root irritation rather than therapeutic stretch. Switch to the acute flare routine and see a physiotherapist if it persists past 48 hours.