Easy Piriformis Stretches For Pain Relief in the Buttocks
Are you experiencing tightness and pain
deep in the glute region, and no amount of rest seems to help? If so,
you could have injured or overused the piriformis muscle. The piriformis
is a small flat muscle that connects the base of the spine to the thigh
bone. Inflammation in the area can cause serious pain that could even
reminisce sciatica. In this article, we explain why piriformis pain
occurs and show you three simple stretches that will help release the
muscle and alleviate the pain.
Piriformis Pain Explained
The piriformis muscles are located deep in
the buttock area and close to the sciatic nerves on each side. With
overuse and injury, the piriformis can become inflamed, and in some
cases, the inflammation can spread or pinch the sciatic nerve. The
sciatic nerve, in turn, is the longest and widest nerve in the human
body. A pinched sciatic nerve causes strong shooting and tingling pain
in the lower back that can spread down to the buttock, thigh, and all
and the way to the foot.
Whether or not the sciatic nerve is
affected, an inflamed and painful piriformis muscle causes a condition
called piriformis syndrome. As you may or may not know, other
conditions, such as a herniated spinal disc, can also cause sciatic
pain, or sciatica, and piriformis syndrome is but one possible cause of
this condition.
Regardless of the severity, piriformis syndrome is quite painful. Many
patients report that the pain is getting worse during prolonged periods
of sitting and when climbing stairs or walking uphill. Patients describe
their pain as sharp and deep and point out that they also experience
reduced flexibility and mobility in the hips. To treat piriformis
syndrome, your doctor and physiotherapist will work together to reduce
the inflammation and strengthen the piriformis and the surrounding
muscles to prevent the condition from recurring.
Meanwhile, you can take NSAIDs like ibuprofen, naproxen, or aspirin to
lower inflammation and reduce the pain. Likewise, you can try one of the
exercises we recommend below to alleviate the pain and stretch the
muscle on days you’re sitting or standing a lot.
Simple Stretches to Relieve Piriformis Pain
1. Cross-Body Piriformis Stretch
This cross-body stretch is super easy to do
at home. It releases the piriformis muscles on each side, and it is
perfect to alleviate tightness and pain in the buttocks and lower back.
To complete this stretch, follow these steps:
1. Lie down on your back with both legs extended, preferably on a mat or
a soft carpet.
2. Bend the left knee, and bring it up and towards the chest. Use both
of your hands to keep the knee as close to the chest as you can without
feeling any sharp pain.
3. Using your hands to guide the knew, move the left knee towards the
right shoulder. In this position, it’s important to only move the legs
and avoid lifting the left hip and the left side of the torso. Hold for
30 seconds; you should feel a stretch on the outside of your left
buttock. Then release and straighten the left leg.
For a visual guide to this exercise, play the video
Do this exercise 3 times in total, and then repeat on
the opposite side.
2. Piriformis Figure 4 Stretch
The figure 4 stretch is one of the most
widespread exercises for piriformis syndrome. Like the previous
exercise, it doesn’t require any previous knowledge or preparation and
is easy to do at home.
1. Lie down with the knees bent and the soles of the feet flat on the
floor. Use a mat, towel, or carpet to cushion the shoulders, spine, and
lower back.
2. Lift the left leg and place the left ankle on the right leg, slightly
above the knee. Let the left knee open to the left so that the two legs
together reminisce the number 4.
3. If your glute and piriformis are really tight, this may be enough for
you to feel a stretch in the left buttock area. In that case, just stay
in this position for 30 seconds. If you need a deeper stretch, place
your hands behind the right thigh and use them to lift the right foot
from the floor.
4. In this position, you can draw the legs closer and closer to the
heart, until you feel a deep stretch in the left buttock area. Hold for
30 seconds and then release.
5. Repeat the stretch 3-4 times, and then let the right foot land back
on the floor and let the legs unravel to the initial position. Switch
sides.
3. Sitting Piriformis Stretch
If these previous exercises seemed too
complex, and you’re looking for an exercise that will stretch the
piriformis without you having to leave your work desk or lie down, this
seated stretch is for you. This is the perfect exercise to do while
you’re at work or in public. To complete the exercise, follow these
steps and view the video guide above:
1. Sit in a chair with the legs shoulder-width apart.
2. Cross the left ankle over the right knee, allowing the left knee to
open and relax, just like we did in the previous stretch. This position
alone may already be quite challenging, and you could feel the stretch
in the left side already. If so, stay in this position for 30 seconds.
To further deepen the stretch, start slowly leaning forward until you
feel a significant but not painful stretch. In this position, it’s
important to keep the spine straight as you lean forward with your
torso. Avoid rounding the shoulders and the back, as this could worsen
the pain. Hold for 30 seconds.
3. Repeat the stretch 3-4 times in total, and then repeat the same steps
on the other side.