Hip pain radiating down the leg: a common problem for people who sit for long periods

Hip pain radiating down the leg, or a hip muscle pinching the nerve 

Known medically as Piriformis Syndrome, this condition occurs when a deep buttock muscle called the piriformis becomes tight and compresses the sciatic nerve (Sciatic nerve). This nerve exits the lower (lumbar) spine and runs beneath this muscle to supply the leg, so compression causes pain radiating down the leg. Some people may also experience numbness and weakness.

7 ways to relieve hip pain radiating down the leg yourself

1. Apply a warm compress to the painful hip for 15–20 minutes. It should feel comfortably warm.

2. Sit on a chair and lift the painful leg as shown in the picture. If you do not yet feel a stretch, slowly lean forward until you feel a stretch but no pain. Hold for 15–20 seconds. Repeat 5 times.

3. Lie on your back and bring the painful leg across the other leg. Hold the knee with your hand and pull it down as shown in the picture until you feel a stretch in the buttock but no pain. Raise the other hand to hold the head of the bed, keeping both shoulders flat on the floor. Hold the stretch for 15–20 seconds. Repeat 5 times.

4. Lie on your back with both knees bent. Cross the painful leg over the other in a figure-4 position as shown in the picture. Then hold under the knee of the non-painful leg with both hands and pull the leg towards your chest until you feel a stretch in the buttock but no pain. Hold the stretch for 15–20 seconds. Repeat 5 times (do not lift your head or shoulders).

5. Lift the painful leg onto a chair, table or bed as shown in the picture. If you do not yet feel a stretch in the buttock, lean forward until you feel a stretch but no pain. Hold for 15–20 seconds. Repeat 5 times.

6. Place a foam roller under the painful buttock, then use your body weight to press down and roll the foam roller up and down to release the tight muscles, as shown in the picture.

7. Place a tennis ball under the painful area of the buttock, then use your body weight to press down and roll the ball to release the tight muscles, as shown in the picture.

*** The stretches above are basic self-care to help relieve muscle tightness. If your pain is severe, we recommend seeing a physical therapist first to relieve the pain with physical therapy equipment such as high-power laser therapy (High power laser) and ultrasound. ***

For more information, contact "Rehab Care Clinic"

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bang Khae) ? 061-801-2482 Line ID : @rehabcare