3 Easy Stretch for Piriformis Syndrome to Follow for Complete Sciatica Buttock Pain Relief

Often we develop pain on the outer side of either right or left or both sides of the buttocks. This can sometimes cause radiating pain to the leg resulting in sciatica. This could be due to piriformis syndrome, and stretch for piriformis syndrome is very effective in curing such type of buttock pain. There are a few very good stretches for piriformis syndrome, but you must learn the correct techniques.

However, often such buttock pain sufferers also complain of whole body pain, so I would highly recommend following stretching exercises for body pain as well. In this article, we will learn the correct technique for stretching the piriformis muscle at home.

Easy Stretch for Piriformis Syndrome

The Piriformis muscle is located on the sides of the buttocks. When it becomes stiff or when muscle knots are formed it causes hip tp leg pain. In severe cases, the sciatic nerve that passes through this muscle gets compressed between the muscle fibre leading to the right or left leg pain from hip to foot. This painful condition is termed piriformis syndrome.

Stretching of piriformis is very important to stretch the tight and stiff piriformis muscle. This way we are relaxing the stiff muscle and hence release the sciatic nerve. Here we are going to discuss two piriformis stretches exercises and one sciatic nerve stretching. But let us first understand the anatomy of the piriformis muscle.

Anatomy of piriformis muscle

In the term “piriformis syndrome”, the piriformis is actually a muscle, they are flat and band-like muscle. Piriformis muscle is situated on the buttocks, they are present on the sides of the right and left buttocks. Look at the picture which will make the concept clear.

The great sciatic nerve originates from the lumbar region and passes through this muscle and travels down on the back of our leg.

How to relieve muscle pain in buttocks (piriformis syndrome exercises)

There are several easy ways to stretch for piriformis syndrome. All the stretching exercises we are going to discuss can be easily done at home and it’s very easy to learn.

#1 Piriformis muscle stretch in lying

These are actually glute stretches that help stretch the piriformis muscle. It is performed in a supine position. Lie down flat on a mat or a bed and bend the knee, you have to bend the knee of the painful side and keep the other knee straight.

For suppose if you have pain on the left side buttock then bend your left knee and use your hands to hold the knee as shown in the figure. Then pull the knee towards the opposite shoulder in an oblique direction, and pull it till you feel the stretch on the buttocks. Hold the stretch for a minimum um of 1 minute.

Do it 2 to 3 times in a single session and thrice daily and repeat the process on the right side.

#2 Seated piriformis stretches (Hip stretching exercises)

Our next exercise for piriformis stretches is performed in a sitting position. Sit on a stool or on a chair and bend your one knee (of the painful side) and keep the leg over the opposite thigh. you have to keep your legs as shown in the figure and keep both of your hands on your back.

And then slowly bend forward till you feel the stretch and this position for 60 seconds and then release it slowly. Then repeat it on the opposite side. This is a very good exercise which you can also do while in your office, take out 5 to 10 minutes in your office and repeat this exercise.

Now repeat the same process on the opposite side and in a single session duet two to three times.

Also Read: 5 Upper Left Side Back Pain Home Remedy for Quick Relief

#3 Piriformis figure 4 stretch

For this piriformis syndrome stretches lie down on your back and bend both the knee. In this position keep the leg to be stretched over the other leg. As in the figure, to stretch the left side piriformis I have kept this side leg over the right side.

Now, simply hold the right thigh with both hands and pull it towards yourself as displayed in the figure. You will feel nice stretching over the left side outer buttock area. Hold this position for 30 sec and then release it slowly. Repeat the same procedure 2 to 3 times in a session.

#4 Sciatic nerve stretching: Exercise for leg pain relief

Lie down flat on a mat or on a bed on your back and take a towel or a bedsheet. Fold the bed-sheet and hold one end on your hands and place another end on the upper end of the foot as shown in the figure.

Now raise your leg to 30 to 40 Degrees of angle and then pull the towel so as to stretch the backside of your leg. Hold the stretched position for 60 seconds and then release it slowly, repeating the same process on the opposite leg. In a single session do it 2 to 3 times and thrice daily.

Other home tips

Another wonderful tip and it works like a magic. Apply heat over the painful part for 10 to 15 minutes and feel the pain vanishing. There are several ways to apply, choose it according to your convenience. You can do it via an infrared lamp, an electric heating pad or a hot water bottle. But, my favourite is an infrared lamp which is just plugged and used kind of device.

To make it more effective, follow these tips. Apply any good pain balm over the pain part and leave it for 10 minutes, and then apply heat treatment.

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Keep Reading: Sciatica Pain Relief: Dummies Guide that Actually Works

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.