Piriformis Syndrome & Sciatica
The sciatic nerve passes under your piriformis muscle and, in some people, right through the muscle belly. Most sciatica is caused by lumbar spine compression, but in a small percentage of cases, sciatica is caused by piriformis syndrome where your muscle is hypertonic or inflamed.
To stretch your piriformis, try the following exercises:
Press-release massage with a massage ball or foam roller at a 7/10 intensity
Pretzel Leg Twist (hold for 2 minutes on each side)