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

1. Starting Position: Lie flat on your back with both knees bent and your feet flat on the floor.
2. Position the Legs: Cross the ankle of your affected leg over the knee of your other leg, creating a “figure-4” shape.
3. Apply Gentle Tension: Gently pull the thigh of the bottom leg towards your chest. For a deeper stretch, use your hand to gently push the bent knee away from your body. You should feel the stretch deep in the buttock and hip area.
4. Hold: Hold the position for 15 to 30 seconds.
5. Release and Repeat: Slowly return to the starting position. Repeat the stretch two to four times on the affected side. It is also a good idea to perform the stretch on the other leg to maintain muscle balance. 

• Knee-to-Opposite-Shoulder Stretch: Lie on your back, lift your affected leg, bend the knee, and gently pull it across your body toward the opposite shoulder with your opposite hand.
• Seated Stretch: Sit in a chair and cross your affected leg over the opposite knee. Keep your back straight and lean forward until you feel a stretch in the gluteal muscle. This is a great option if you have difficulty getting on the floor.