How to relieve Piriformis Syndrome pain

Piriformis Syndrome – a condition in which the piriformis muscle, located deep in the buttock, spasms and causes buttock pain. This can also irritate the nearby sciatic nerve and cause symptoms similar to sciatica

 

The classic symptoms include sharp, shooting, burning or aching pains in the buttock, pain travelling down the back of thigh/leg, and numbness, tingling or weakness in the buttock and/or leg.

Here are 4 EASY stretches to help relieve your pain – 

Knee-to-chest Stretch

• Lie on your back with both feet flat on the floor and both knees bent
• Pull your one knee up to your chest
• Grasp this knee and pull it toward the opposite shoulder (example – right knee to left shoulder)
• Hold the stretch and repeat for other knee

Piriformis Stretch

• Lie in your back with both feet flat on the floor and both knees bent
• Rest your left ankle over your right knee
• Pull your right thigh towards your chest
• Hold the stretch and repeat for the other knee

Seated Hamstring Stretch

• Place 2 chairs facing each other
• Sit on the chair and place the heel of one leg on the opposite chair
• Lean forward, bending at the hips until you feel a gentle stretch along the back of your thigh
• Hold the stretch and repeat for the other leg

Towel Hamstring Stretch

• Lie on your back with both legs straight
• Pull one leg upwards
• Place a towel around the foot of the raised leg and hold, this will straighten the leg until you feel a mild stretch along the back of your thigh
• Hold the stretch and repeat for the other leg

Read more here – What Is Piriformis Syndrome? | Spine-health