5 Pain-Relieving Stretches for Piriformis Syndrome
Key takeaways:
The piriformis, a narrow muscle that sits underneath each glute, helps rotate the hips.
Injury or overuse can tighten the piriformis muscle. And that tension can compress the nearby sciatic nerve, causing piriformis syndrome.
Stretches for piriformis syndrome may help reduce muscle tension and ease sciatic nerve pain.
You or someone you know may have experienced sciatica. After all, the common nerve condition affects up to 40% of adults at some point in their lifetime. But you might not be as familiar with piriformis syndrome, a less common cause of sciatica.
The piriformis runs from the lower spine to the top of the thigh. This deep-set muscle that sits at the back of each hip and underneath the glutes helps your hips rotate. But, when strained or injured, it can squeeze or irritate the nearby sciatic nerve, triggering piriformis syndrome.
Common symptoms of this condition include numbness, tingling, and a sharp pain or dull ache in the buttock and down the back of the leg (sciatica) on the affected side. It can also cause pain that worsens with sitting or moving the hips.
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Stretches for piriformis syndrome may relieve pain and increase hip flexibility. The key is to learn how to stretch your piriformis muscle safely.
What are the best stretches for piriformis syndrome?
Experts recommend various treatments for piriformis syndrome, such as:
A short course of nonsteroidal anti-inflammatory drugs (NSAIDs) or muscle relaxants
Ice or heat therapy
Physical therapy or home exercises, including stretches, range-of-motion moves, and deep-tissue massages
Corticosteroid injections or surgery when more conservative treatment is ineffective
The best stretches for piriformis syndrome should engage the piriformis and surrounding hip muscles. Below, we discuss five of these stretches that you can try at home. By relieving muscle tension and increasing flexibility, they may relieve sciatic nerve compression and ease discomfort in the buttocks, low back, or legs.
But be sure to talk to your healthcare provider first. And keep your stretches in a pain-free range of motion.
1. Seated piriformis stretch
You can do this seated piriformis stretch almost anywhere. And it's a great way to warm up your muscles as you prepare for more movement.
Step 1: Sit in a chair with your back straight and feet flat on the floor.
Step 2: Cross your right leg over your lap, resting your right ankle over your left thigh.
Step 3: Let your right knee fall toward the floor. If your hip is really stiff, you can use your hand to gently push your knee down.
Step 4: Lean your torso forward over your thighs to deepen the stretch. Hinge at the hips without rounding your back.
Step 5: Hold this stretch for 30 seconds.
Step 6: Repeat 3-5 times on your right and left sides.
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2. Supine piriformis stretch
The supine piriformis stretch is similar to the seated stretch above. But this stretch’s face-up position may reduce strain on your lower back as you do the move.
Step 1: Lay on your back with your knees bent and feet flat on the floor.
Step 2: Cross your right leg over your left, resting your right ankle on your left thigh.
Step 3: Use your right hand to gently push your right knee away from you.
Step 4: To deepen the stretch, gently grasp the back of your left thigh with both hands and pull it toward your body. At the same time, push your right leg away from you using your right elbow.
Step 5: Hold this stretch for 30 seconds.
Step 6: Repeat 3- 5 times.
3. Seated spinal twist
This yoga pose variation is a great way to target both upper- and lower-body muscles. You stretch your neck, back, hips, and glutes with the seated spinal twist.
Step 1: Sit upright on the floor with your legs straight out in front of you.
Step 2: Bend your right knee and cross your right leg over your left. Place your right foot flat on the floor, outside your left leg.
Step 3: Rest your right hand flat on the floor behind you for support.
Step 4: Twist your torso to the right, and rest the outside of your left elbow on the outside of your right knee.
Step 5: Continue rotating to the right, turning your head to look over your right shoulder.
Step 6: Hold this stretch for 30 seconds.
Step 7: Repeat 3-5 times.
4. Pigeon pose
Pigeon pose is a hip-opening yoga posture that stretches your piriformis and glute muscles.
Step 1: On a yoga mat, set up in the downward-facing dog position, with your palms and soles touching the mat.
Step 2: Kick your right leg back and then sweep it forward, placing your right knee at an angle on the mat near your right hand. Your right ankle should be near your left hand, with your shin resting horizontally or parallel to the front of your mat.
Step 3: Extend your left leg behind you, so that the front of your left thigh and shin are laying flat on the mat. And make sure your hips are pointing forward.
Step 4: To intensify the stretch, lean forward over your right leg, hinging at your hips without rounding your back.
Step 5: Hold this stretch for 30 seconds.
Step 6: Repeat 3-5 times on each side.
5. 90/90 hip stretch
The 90/90 stretch is another hip-opening move that can help with mobility.
Step 1: Sit on the floor with your right leg bent at a 90-degree angle and resting on the floor in front of you. The outside of your right thigh, shin, and foot should touch the floor, forming the 90-degree angle.
Step 2: Bend your left knee to the side, so that the inside of your left thigh, lower leg, and foot are touching the floor, forming a 90-degree angle behind you.
Step 3: To deepen the stretch, lean over your front leg, hinging at the hips without rounding your back.
Step 4: Hold this stretch for 30 seconds.
Step 5: Repeat 3-5 times on each side.
What causes piriformis syndrome?
Common causes of piriformis syndrome include:
Injury, especially to the hip or glutes
Overuse from strenuous exercise or repetitive movement
Underuse from prolonged sitting
Anatomical issues like spinal misalignment or a sciatic nerve that passes over the piriformis muscle instead of underneath it
That's why it's important to talk to your healthcare provider. They can rule out other issues and recommend the best treatment options.
The bottom line
When the piriformis, a deep muscle under each glute, is strained or injured, it can irritate the sciatic nerve. This may cause piriformis syndrome and symptoms such as sciatic nerve pain or tingling in the low back or buttock and down the leg.
Stretches for piriformis syndrome have been shown to ease muscle tension, reduce nerve compression, and improve flexibility. The most effective moves target the piriformis and flex or rotate the hips.
Why trust our experts?
References
American Council on Exercise. (n.d.). Downward-facing dog.
CORE Chiropractic. (2020). Seated spinal twist – CORE chiropractic exercises [video]. YouTube.
Davis, D., et al. (2022). Sciatica. StatPearls.
Hicks, B. L., et al. (2023). Piriformis syndrome. StatPearls.
Lewis, S., et al. (2016). Anatomical variations of the sciatic nerve, in relation to the piriformis muscle. Translational Research in Anatomy.
LSM Chiropractic. (2015). Seated figure four stretch for piriformis [video].
MedlinePlus. (2022). Piriformis syndrome.
MedlinePlus. (2022). Sciatic nerve.
Park, J. C., et al. (2017). The effects of three types of piriform muscle stretching on muscle thickness and the medial rotation angle of the coxal articulation. Journal of Physical Therapy Science.
Physiofitness Physical Therapy. (2016). 90/90 hip stretch [video]. YouTube.
Saeed, Q., et al. (2017). Outcome of specific piriformis stretching technique in females with piriformis syndrome. Journal of Pioneering Medical Sciences.
SpineCare Decompression and Chiropractic Center. (2022). Instant piriformis pain relief [video]. YouTube.
Yoga With Abi. (2015). Yoga: How to do pigeon pose [video]. YouTube.
