01/04/2026
If You’ve Got Sciatica, This Piriformis Stretch Is What You Need
This is the Partner Figure 4 Stretch (aka the Jiu-Jitsu Stretch), and it’s honestly one of the fastest ways to crack open your hips and hit that stubborn piriformis.
Partner stretching is clutch when your low back is acting up… and this one is elite.
All you do is have your partner lie back and relax while you set their top leg into a figure-4 position.
From there, their leg becomes a lever. They can use those strong leg muscles to help crank you deeper into external rotation without you fighting for it.
The magic?
You’re on your back, fully relaxed, and someone else is doing the work. Your nervous system chill outs, the muscle lets go, and you get way deeper than anything like pigeon pose could ever touch.
Try 2 minutes per side and add a bit of PNF: gentle contract → relax → sink deeper.
Even 5 reps goes a long way.
Sciatica and low back pain can be complex… but tools like this make a massive difference.
Give it a shot and let me know how it goes.
PS. Want more glute? Have your partner lean in while they twist… you’ll feel it instantly. 😉
