Last Updated on January 23, 2026 by Sunit. S. Ekka
Key Takeaways
Often, we develop pain on the outer side of either the right or left side or both sides of the buttocks. This can sometimes cause radiating pain in the leg, resulting in sciatica.
This could be due to piriformis syndrome, and stretching 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.
Best Piriformis Syndrome Stretches for Quick Pain Relief
The Piriformis muscle is located on the sides of the buttocks. When it becomes stiff or when muscle knots are formed, it causes hip-to-leg pain.
In severe cases, the sciatic nerve that passes through this muscle gets compressed between the muscle fibres, leading to the right or left leg from the hip to the foot. This painful condition is termed piriformis syndrome.
Stretching of the piriformis is very important to stretch the tight and stiff piriformis muscle. This way, we are relaxing the stiff muscle and hence releasing the sciatic nerve.
Here we are going to discuss two piriformis stretch exercises and one sciatic nerve stretching. But let us first understand the anatomy of the piriformis muscle.
Piriformis Muscle Anatomy: Why It Causes Sciatica Pain
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 the back of our leg.
3 Proven Piriformis Syndrome Exercises to Relieve Buttock Pain
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 Lying Piriformis Stretch (Step-by-Step Guide)
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 in the left side buttocks, 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 Stretch for Office Workers & Home Use
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 that 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, two to three times.
Also Read: 5 Upper Left Side Back Pain Home Remedy for Quick Relief
#3 Figure 4 Stretch for Deep Piriformis Release
For this piriformis syndrome stretches:
- Lie down on your back and bend both knees.
- In this position, keep the leg 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 seconds and then release it slowly.
- Repeat the same procedure 2 to 3 times in a session.
You can also use a trigger point foam roller to massage the lateral butttock area.
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#4 Sciatic Nerve Glide Exercise: Stop Radiating Leg Pain
- 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 in your hands, and place the other 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.
Bonus: Heat Therapy & Pain Creams to Speed Up Recovery
Another wonderful tip, and it works like magic. Apply heat over the painful part for 10 to 15 minutes and feel the pain vanish. There are several ways to apply; choose it according to you.
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 in and used kind of device.
To make it more effective, follow these tips. Apply any good pain balm over the painful part and leave it for 10 minutes, and then apply heat treatment.
Keep Reading: Sciatica Pain Relief: Dummies Guide that Actually Works
FAQ: Piriformis Syndrome Stretches
The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.
Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.
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