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Piriformis Exercises & Pain

A tight or strained piriformis (deep gluteal) muscle can be a real pain in the buttocks - literally. In addition, the sciatic nerve (the biggest and longest nerve) is so close to the muscle that, when the two connect, irritation occurs. Desk Jockey Fitness claims that, for about 15 percent of people, the nerve actually penetrates the muscle and causes pain. Overuse, tightness and inflammation of the piriformis might mimic sciatica (pain felt in the low back and down the back of a leg). But exercises that can be done anywhere can minimize piriformis pain.

  1. Piriformis Syndrome

    • The piriformis is a deep muscle responsible for rotating and extending the hip. Because it is below other muscles, it does a lot of work but can be difficult to stretch. "piriformis syndrome" is the name for a tight or inflamed muscle or sciatic nerve impingement by this muscle. According to the book Relieving Pain Naturally, this condition can cause burning or tingling, pain when the area is touched, numbness, pain that travels down the leg, or intense pain that comes and goes.

    Exercise

    • In general, exercise that strengthens the lower back can stave off piriformis pain because the buttocks muscles do not need to work as hard to keep the body upright. Walk, use the treadmill, swim and do Pilates (core strength mat exercises) to strengthen the lower back. Also, always stretch the piriformis muscle after working out.

    Pelvic Tilt/Lift

    • The authors of Relieving Pain Naturally recommend this exercise to lessen the pain from piriformis syndrome or sciatica: lie down supine (on your back), bend your knees and keep both feet on the floor. Visualize and feel the small of the back press downward. Contract the buttocks muscles and move your pelvis up off the ground a few inches. Do this at least five times, and try it several times a day.

    Seated Stretch

    • The piriformis muscle can be stretched in a seated position if getting to the floor is difficult. Seated in a chair, cross one leg over the other so that the ankle of the crossed leg is on the thigh of the opposite leg. Lean forward with upper body until a stretch is felt on the side of the crossed leg. Hold for 10-30 seconds. This stretch can also be done on the floor in a supine position. To do this, hold beneath the thigh of the unaffected leg to pull the crossed leg toward the body, keeping the foot off the ground. Remember that it is best to stretch the priformis muscle on both sides even if pain is only on one side.

    Buttocks Stretch

    • Ron S. Miller, a physical therapist, suggests a deep buttocks stretch to lengthen the piriformis muscle. Start on all fours on the floor. Straighten the uninjured leg behind you and cross it diagonally across the bent leg and lower it to the floor. Gradually move your back and buttocks forward and put forearms on the floor. The leg on the affected side is bent with knee under the chest, and you will feel the piriformis muscle stretching. Hold for 10 to 30 seconds and remember to breathe. Switch sides.

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