Piriformis Back and Hip Pain Exercise…Actually Done Right

I’ve seen enough.  I’ve been searching the web to see what kind of back pain/sciatica exercise programs people are putting out there and I have to say that I’ve been shocked and even appalled! 

A lot of what I’m seeing is not only not good for you but actually dangerous!

I included one below that I have tagged as a “favorite” on my “posturedoc” youtube page because it’s just that insane (the first 30 seconds is all you need to watch). 

Then watch my corrected version that I recorded to show you how to do this fast and effective exercise that can sometime give amazing instant relief…without damaging your spine! 

I use it a lot on road trips or if I’m is a long seminar.  It’s invigorating! Give this simple exercise a try and let me know what you think!  Any immediate benefits?  Problems? Pain?  Let me know by leaving a comment!



  1. Thanks Doctor Hoffman. I felt and immediate relief and could feel the work I need to continue. Additionally, this exercise allowed me to really focus on my breathing which I consistently have trouble with. So I was able to nail 2 problem areas with this simple exercise.

  2. Thanks for a GREAT reminder in proper form for stretching. I’ve lived with serious back issues for 20 years. Thankfully, I was lucky to have a couple of outstanding physical therapists and chiropractors who knew how to do these exercises right. Your videos are the best refreshers I’ve had in years!!

  3. Respected sir,
    While I am sleeping I can’t wake up due to lower back pain what is the remade for this problem,I am suffering a lot pls help me
    Advance regard’s

  4. Pain since September. Sleeping very little. Just performed movement stood right up NO PAIN. THANX don vest

  5. The Piriformis Back and Hip Pain Exercise really helps the sciatica. But after a few steps walking or a flight of stairs it is right back. The pelvic side shift causes pain in my butt and thigh. This all got serious after bending from the waist for an hour pulling garlic and then walking for 2 miles. Any suggestions?

    Thank you!

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