Work on the fit: fighting back pain

Work on the fit: fighting back pain

Many riders suffer from low back pain that radiates down to the legs and sometimes to the feet. This type of pain is often referred to as “sciatica” but is sometimes caused by tightness of the piriformis muscle (Рiriformis).

piriformis – a small muscle located behind the gluteus maximus (gluteus maximus), deep in the buttock. It connects our spine to the top of the thigh (femur) and is partly responsible for the lateral rotation of the hip. piriformis important not only for hip and leg movement, but also for our overall balance when we are upright. one end piriformis attached to the front of the sacrum, the triangular bone at the base of the spine. It is the only pelvic muscle that attaches to the front of the sacrum, providing balance between the pelvis and legs. Its opposition with the psoas muscle (psoas) in front of the pelvis and the gluteus maximus muscle (gluteus maximus) rear maintains stability.

The sciatic nerve runs directly under piriformis, so if a muscle becomes stiff or pinched, it can irritate the sciatic nerve, causing pain (either in the lower back or hip, and even numbness and tingling in the back of the leg and foot.

Enslaved piriformis can not only cause pain, but also limit both mobility and balance. Also piriformis it is very easy to damage or stiffen, especially if you are training on a big wide horse.

To avoid damage to this muscle and increase the flexibility of the hip, we can perform exercises that work specifically on piriformis.

Below I will give simple exercises that will work on your piriformis and hip flexor muscles. Make sure you warm up your muscles before stretching them, otherwise your workout may do more harm than good. To warm up, you can simply walk or walk in place for a few minutes.

1. Stretching from the supine position

This lateral stretch opens up the lower back, releasing tension along the sciatic nerve. If you suffer from sciatica, it is important to stretch gently so as not to damage or irritate the area around the nerve.

Lie on your back, legs straight. Pull your left leg towards your chest while holding your knee with your left hand and ankle right hand.

Gently lift the knee to the shoulder and pull the shin over the chest to the opposite shoulder.

Hold the position for 20 seconds and then slowly return to the starting position. As you get used to the stretch, you can increase the hold time to 60 seconds.

Repeat with the other leg.

2. Stretching the muscles of the groin area

Sit on the floor and stretch your legs straight, spreading them as far apart as you can.

Tilt your upper body slightly forward on your hips and place your hands next to each other on the floor.

Lean forward and lower your elbows to the floor (or as far as possible). You will feel a stretch in your pelvis.

Hold the position for 20 seconds and release. Pause and repeat.

3. Side stretch

Lie down on your left side. Bend your knees and position them so that your feet are in line with your spine.

Make sure your upper thigh is well above your lower thigh and your back is straight.

Feet together, lift the top knee up. Don’t move your back or tilt your pelvis during this movement or it won’t come from your hip.

Slowly return your knee to its original position. Repeat 15 times.

Repeat on the other side.

4. Hip exercises

Get on the floor on all fours, shoulders over your hands. Shift your weight off your feet a bit to make the exercise work.

Keeping your knee bent, lift it off the floor so that the sole of your foot moves towards the ceiling.

Slowly lower your leg until you almost return to the starting position and repeat 15 times from the beginning. Gradually work up to two sets of 20 reps.

5. Sitting stretch

This is an effective stretch. piriformis, which involves all the muscles in the pelvis and lower back.

Sit on a chair and move your right foot over your left knee so that your right ankle rests on your left thigh.

Bend slightly forward, making sure to keep your back straight and level.

Hold the position for 20 seconds (increasing gradually to 60 seconds) and then repeat, switching legs.

Fran Griffith (source); translation Valeria Smirnova.