Free Back Pain Exercises Biblioteca de Fisioterapia
NERVE GLIDE Colchoneta • Principiante Discs: L4-L5, L5-S1

Estiramiento en Cuatro para Piriforme y Ciática

The piriformis muscle lies deep in the buttocks directly over (or around) the sciatic nerve. When hypertonic, it compresses the nerve causing tingling, numbness, and burning pain down the leg. The supine Figure-4 allows targeted piriformis release with zero lumbar spine strain.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO
Clinical back pain images demonstration - PIRIFORMIS / SCIATIC RELEASE
PIRIFORMIS / SCIATIC RELEASE
🎯 Deep Gluteal Tension

Ejecución Paso a Paso

PROTOCOLO CLÍNICO
  1. 1 Lie flat on your back with both knees bent and feet flat on the floor.
  2. 2 Cross your right ankle over your left knee, creating a number 4 shape with your legs.
  3. 3 Reach your hands around your left thigh (or use a towel/strap) and gently draw the left knee toward your chest.
  4. 4 You should feel a deep, soothing stretch in your right outer buttock/glute area.
  5. 5 Hold for 30 seconds while keeping your head and shoulders relaxed on the ground. Repeat on the opposite leg.
🎯

CLAVES DE POSTURA CORRECTA

  • ✓ Flex your right foot (pull toes toward shin) to protect your knee joint throughout the stretch.
  • ✓ Keep your sacrum (tailbone base) grounded flat on the mat rather than curling your pelvis up.
⚠️

ERRORES QUE DEBES EVITAR

  • ✗ Do not yank your thigh aggressively; stretch to a 4/10 mild tension, never sharp pain.
  • ✗ Do not tense your shoulders or neck.
🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Recent total hip replacement (check posterior precaution limits with orthopedic surgeon)
FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
DOSIFICACIÓN CLÍNICA
Tiempo de Mantenimiento 30 Seconds
Repeticiones 3 holds each side
Series Prescritas 1 set
Dificultad Principiante
Posición Colchoneta
MÚSCULOS PRINCIPALES
Piriformis Gluteus Medius Obturator Internus
MÚSCULOS ESTABILIZADORES
Hamstrings Tensor Fasciae Latae