Anyone who's ever suffered from sciatic nerve pain knows it's a real pain in the butt—literally. And If you're dealing with a sciatica flare up, these simple moves can help by targeting one of the most common causes: Piriformis Syndrome. "This happens when the piriformis, a small muscle deep in your hips, becomes tight and compresses the sciatic nerve, often leading to burning pain and numbness on one side of your butt and down the back of your leg," says Chicago-based physical therapist David Reavy. And it's not just the piriformis that needs a little TLC: Tight hip flexors compound the problem by making the piriformis muscles work harder, causing it to tighten and pinch the sciatic nerve. "That's why it's so important to stretch, stretch, stretch the hips—once you release the piriformis muscle, you take the pressure off the nerve, which can lessen the pain and keep it from coming back. Foam rolling the hip rotator can also help to release some of that tension and minimize pain."
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