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The 3 Best Ways to Get Piriformis Syndrome Relief

Piriformis syndrome is something that I hear about a lot; however, I think it is poorly understood by the population as a whole. In this article, we will cover what the condition is and how to get piriformis syndrome relief. You might find that some of the facts I will reveal in this article are a little different to what you might’ve heard…

Aims of this post:

  • To learn about what piriformis syndrome is and who is at risk
  • To learn how piriformis syndrome causes sciatica and what you can do to stop it
  • To learn the best techniques for piriformis syndrome relief

Piriformis syndrome is a condition not of the lower back but of the hip.

The piriformis is a muscle that lies deep within the gluteal region (buttock). It is responsible for turning your legs outwards, like when you cross your legs.

It also plays an important role in walking, where it stabilises the hip and assists with what we call “extension”, when you push your hip out behind you to move forward.

In most people, the sciatic nerve runs close, but not into, the piriformis as it travels through the buttock and down the leg.

However, in about 10% of the population the sciatic nerve actually runs through the piriformis. Usually, this doesn’t cause a problem, but if your piriformis were to get tight there is potential for it to pinch on the sciatic nerve, causing symptoms of sciatica to occur.

Diagram showing piriformis syndrome and how it can cause sciatica. Later we talk about how to get piriformis syndrome relief

The red part of this diagram represents the piriformis muscle while the yellow line represents the course of the sciatic nerve. In most people this runs past the piriformis, but in some it can run through the muscle, occasionally causing piriformis syndrome. 

You can read about the symptoms of sciatica in The Ultimate Guide to Sciatica.

What causes a tight piriformis?

Sitting and a poor walking stride patterns often causes tightness in the Piriformis.

In people who sit for a long period of time, the direct compression of the seat on their piriformis can also give rise to symptoms. This is why the condition is seen as something that affects sedentary office workers more frequently than active individuals.

What does piriformis syndrome feel like?

Piriformis syndrome presents as a pain in the buttock which then causes sciatica, meaning nerve-related pain down the back of the leg.

If your leg pain goes down the front of your leg or into your groin, you are unlikely to have piriformis syndrome.

Usually, sitting will aggravate symptoms. You might feel as though you are “sitting on a stone” and that you can ease this by sitting on a cushion (you should look at this report HERE for products that might help you with this!)


For pain in the buttocks, I’ve written a post specifically on how to alleviate this symptom! Read HERE.


It is unlikely that you will be experiencing back pain as a part of this condition (but back pain and piriformis syndrome could occur together so don’t rule it out if your back hurts too!)

Remember, although back pain isn’t a part of piriformis syndrome, sometimes pain can radiate up into the back, so just because you do have back pain doesn’t mean you don’t have piriformis syndrome.

Equally, just because you have sciatica alone and no back pain doesn’t mean it is automatically piriformis syndrome; you can still have back-related sciatica without back pain.

The pain experienced from this condition is usually less severe than the pain associated with a disc bulge or prolapse. Most of my patients with true piriformis syndrome have described their pain as more of an “annoyance” than debilitating pain.

You may still experience pins and needles or numbness (you can read why in this article HERE). These symptoms are often eased by lying on your front, which actually often make disc-related and age-related problems in your back feel worse.

Piriformis syndrome is commonly experienced by people who work in offices or spend a lot of time sitting. The pain is likely to have developed over a prolonged period of time, rather than as the result of a single event.

Piriformis syndrome can occur in individuals of any age.

  What it feels like How did it come on? What makes it worse? What makes it better? Most likely to be…
Piriformis syndrome Usually buttock pain with dull ache or sharp pain travelling down leg.

Not usually accompanied by back pain.

Often pins and needles in leg or feet.

Less severe usually.

Usually gradually. Sitting for prolonged periods.

Crossing legs.

Sometimes walking.

Laying down on front.

Relieving pressure on bottom by using a pillow when sitting.

Can affect any age, usually individuals who work in an office or spend long periods of time sitting.

I feel that this condition is often over-diagnosed, as only 10% of the population are truly at risk of this condition.

Still, it does occur and there are some effective steps to treating it.

So how do we get piriformis syndrome relief?

There are three methods that I use to get piriformis syndrome relief:

  • Piriformis and gluteal stretches
  • Massage and trigger point release on the piriformis (you can do this at home!)
  • Correcting funny walking patterns

While correcting funny walking patterns is difficult for the lay-person who doesn’t necessarily know exactly what to look for, the other 2 methods are very easy to carry out by yourself at home.

I would certainly seek advice from a medical professional in order to rule out other causes of sciatica before beginning this programme in the absence of a diagnosis of piriformis syndrome.

Always stop the exercises you are doing if they are increasing your pain. Consult your doctor before starting these methods if you have any concerns.

1. Piriformis and gluteal stretches for piriformis syndrome relief

Perform the following stretches GENTLY! Take them into a position where you feel a mild-moderate stretch on the buttock area. Hold this position for 30 seconds. Repeat each stretch 3 times per day if you can (don’t stress if you can’t find time to do them 3 times each – something is always better than nothing).

piriformis stretch for piriformis syndrome relief

Laying on the floor, cross your affected leg over your non-affected leg (in the picture, the right leg is the affected leg). Turn the leg outwards as far as is comfortable. Reach through the unaffected leg with your hands and pull upwards. You will feel a stretch in your buttock (on the right leg in the picture). Hold for 30 seconds.

Second gluteal stretch for piriformis syndrome relief

Gluteal stretch – Sitting up on the floor or on the bed. Cross your affected leg over your unaffected leg. In the picture, the left leg is the affected leg. Hug your knee across your body as shown. You should feel a stretch in your buttock. Hold for 30 seconds. 

2. Massage and trigger point release for piriformis syndrome relief

For this part, you can use the good old-fashioned tennis or squash ball technique to “release” the tight muscles in your buttock.

The reason direct pressure works to release muscles is not fully known, but we think it might be due to the pressure sending certain messages up to the brain which causes a relaxation effect at the target area. The other theory is that we are starving the area of blood flow and therefore oxygen, so it cannot stay tense and is forced to relax.

The trigger points we are aiming for will sit in these three areas (excuse the picture!):

Trigger points to press on to relieve piriformis syndrome

The red ‘X’ marks the rough points where you should be aiming the pressure from the ball

I would find a firm floor with something like a yoga mat laid on top of it. Place the tennis ball on the floor and gently place your body weight over it, rolling it around the target area.

technique for trigger points to relieve buttock pain in the gluteal region.

Do this for 1-2 minutes at a time. Be careful not to overdo this as you can bruise yourself!

This may cause an unpleasant sensation as you apply pressure; this is normal but the pain should not exceed mild-moderate.

In some cases, with this technique a person can experience piriformis syndrome relief almost instantly.

Summary

So those are my top tips for finding piriformis syndrome relief. As I said before, piriformis syndrome is very OVER-diagnosed, so if you have been diagnosed with it and you’re not sure based on what you have read here, it may be worth getting a second opinion.

When it comes to sciatica, it is possible to have more than one thing as the cause of your sciatic pain. You may find that putting into action these points relieves a certain amount of pain but not all of it. Either way, as long as these tips are safe for you to do based on your own personal circumstances, they are certainly worth a go.

For more information about back pain when sitting, see this article HERE.

I hope you have learnt something from this article, and that the tips within have been useful in some way to you. If they have, I’d love to know! Simply leave a comment below if you have found them helpful or if you can think of any way I can improve them in order to serve you better.

As always, thanks for reading.

The information on this website is not intended as a substitute for medical advice. Please see the footer of each page for our full injury advice notice. 

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