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Best Sciatica Stretches for Piriformis Syndrome

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Before learning about the Piriformis Syndrome and the exercises to treat this, we must grasp some knowledge about piriformis muscles. These muscles are located in the buttock area. Piriformis syndrome is a condition of these muscles in which one experiences spasms which causes buttock pain, numbness, and tingling not only in the buttock region but also along the back of the leg and into the foot. 

Here is a short video for you to understand what this syndrome is all about.

Getting down to the brass tacks, we will now be considering some physical therapies and exercises that have proven to help improve the quality of life with this syndrome.

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Stretches and Therapies for the Disorder

Some of the easy to do exercises are mentioned below, which may be suggested for rehabilitation purposes. A doctor will tell you when to start these exercises and which one will suit you the best.

List of Best Sciatica Stretches for Piriformis Syndrome

Hip Rotator Stretch

Lie on your back and bend both of the knees with your feet flat on the floor. Then put the ankle of the affected leg on the opposite thigh near your knee. Use your hand to push the knee gently, push it away from the body. Continue pushing until you feel some stretch. Hold it for a few seconds, repeat, and switch the legs.


Lower Abdominal Strengthening

To do this exercise, lie on your back, bend your knees, and put your feet flat on the floor. Lift one foot from the floor and bring the knee towards the chest. Lift the other knee also in the same position and lower the legs, one at a time. Repeat the drill by alternating the legs.

P.S: Keep your belly muscles tight during this exercise.



Piriformis Stretch

This exercise includes lying on the back with both legs straight. Then lifting the affected leg and bending the knee. With the opposite hand gently pulling the knee towards the opposite shoulder. Hold the stretch, repeat, and switch the sides.


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Hamstring Stretches

Hamstring muscles are the large muscles along the back of each thigh. Stretching of these muscles is important to alleviate the pain. Some of the ways to stretch the hamstring muscles are as follows;

  • Placing two chairs facing each other and then sitting on one chair while placing the heel of one foot on the other chair, then leaning forward, bending at the hips until some stretch is felt may be a good exercise.
  • Lie on the back with both the legs straight and then pull one of the legs up and straighten it until a stretch (a mild one) is felt.

The Plank

This exercise includes lying on the stomach while resting on the forearms. Lift the hips off the floor with the legs straight. Hold for a few seconds and repeat. 

Side Plank

This includes lying on the side with legs, shoulders, and hips in a straight line. Try lifting your hips off the floor. Hold for a few seconds and repeat.

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The Side Plank: Build Endurance in Your Core and Lower Back


Clam Exercise

Lie on the uninjured side with feet together and knees and hips bent. Slowly lift your top leg, hold, and repeat.


Pro Tip: Ease off the exercises if you experience any pain.

All is not lost though, doing your exercises ceaselessly, going to all the appointments, and calling your doctor or therapist if you are facing any intricacy is a must-do because follow-up care is the key part of your treatment. However, these exercises can not be a substitute for proper medical treatment.

To get a visual representation of these (and many other) exercises, watch this informative and detailed video.

Prone Hip Extension

Prone hip extension is another great exercise to cure chronic piriformis pain. The exercise is simple and pretty easy to start. You have to lie down on your chest.

Now lift one leg up and keep it in that position for 20 seconds. Now move to the second leg. Keep it in the air for 20 seconds just like the first one.

Repeat the movement 5 times with each leg.

Hip: Prone Hip Extension with Knee Flexed PILLOW UNDER PELVIS TO PROTECT BACK - Lie on your stomach and bend one knee to 90 degre… | Pelvis, It's going down, Thighs

Source: Pinterest

Piriformis Syndrome Exercises: Illustration | Piriformis syndrome, Piriformis syndrome exercises, Piriformis

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FAQs for Piriformis Syndrome

What is the Best Stretch for Piriformis Syndrome?

The best stretch for curing Piriformis Syndrome is the simple Simple Seated Stretch. In this stretch you sit on a simple chair. And then you cross your leg one over the other. You keep your spine straight while doing this. Make sure that you stop if you feel pain.

Hold the position for 20 to 30 seconds and then repeat this with your other leg.

How Long Does it Take for Piriformis Syndrome to Get Better?

It depends on your situation. If the Piriformis Syndrome started because of some injury to your buttock region, the Piriformis Syndrome pain will subside in a few weeks. If it is a chronic problem then it would require therapy from a certified physician.

Our recommendation is that if you are not experiencing chronic pain then start exercising just the way we have proposed above. Wait for a few weeks and see if you feel any difference in pain because of the way you exercise. If not, then you should consult a doctor.

How to Relax a Tight Piriformis Muscle?

If your piriformis muscle problem started because of an injury or because of an abrupt movement, you can try the exercises we have listed to loosen the tight piriformis muscle. Here is a video to relax your tightened muscle with simple exercises.

If you have a yoga roller, then that would also be a great way to improve blood flow to your piriformis region. Regular exercises for lower back will also be of great help in making the region more flexible. You can use it to improve your condition.

Another great way to fix the piriformis region is to get butt toning exercise equipment that can assist you with your exercises.

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