Piriformis Syndrome Stretches for Butt Pain Relief!
Piriformis syndrome is a real, well, pain in the butt! Literally! I don’t believe that the most effective way to reduce pain in the glute region is by ‘smashing’ into it. We need to work around the piriformis because the body is holistically connected.
Something else to consider with piriformis syndrome is its impact on the sciatic nerve. When the piriformis becomes inflamed it can start to push down on the sciatic nerve, which is another reason why I don’t like going straight into piriformis relief exercises because they can just cause further irritation.
Instead, we want to increase the glide and slide of the nerve through piriformis syndrome stretches. Our nerves are just as important to consider when it comes to thinking about our muscles, joints, and myofascial system! I’m going to show you some simple, but effective exercises to start finding relief from piriformis syndrome (or any other nagging pain in the butt).
Active hamstring stretch
Start by lying on your back. Bring your leg up at a 90-degree angle and hold onto the back of the thigh with your arms. Lift your leg straight up with a flexed foot (flexed toward your face) and then point it at the top. Then lower the leg with a flexed foot.
Your hamstring range of motion will determine how high up you’re able to lift your foot. Don’t push yourself here, just stretch into your range.
If this is feeling a little too easy and you’re not feeling a stretch, you can amp it up a bit by starting with the toe pointed. Note: you don’t want to be too aggressive so just be careful!
So start with the toe pointed and then go into flexion as you lift the foot up. This is going to result in a lot more pressure on the nerve because you’re creating more tension. You’ll probably feel this all the way down to the calf. You don’t want to hold this stretch for too long – go right until you feel the stretch and then release the leg back down.
Do around 10 of these active hamstring stretches. This will let you get into the tissue without overdoing it and creating more agitation.
Piriformis syndrome stretch: Hip 90-90 stretch
In this stretch, we’re focusing on hip external range of motion.
Come to sit with one leg in front of you in a 90-degree position and the back leg also at 90 degrees. Everything is in a nice 90-90, and we’re going to focus on the front hip. From here begin to move as if you’re sitting up and extending the tailbone down, or, you can imagine that you’re pushing the knee back towards the hip. Keep a flat back as you come forward and bring the chest down towards the front leg. As soon as you feel the stretch activated in your hip: stop.
Remember that this piriformis syndrome stretch isn’t about bringing your chest all the way to the ground – this actually will pull you out of the stretch. Focus on elongating the tailbone, leveling the hips, and elongating the chest. Once you feel the stretch and stop in the position and encourage relaxation through the body by breathing into your belly and expanding the rib cage.
Hold this for about two minutes.
After two minutes, switch and do the same thing on the opposite side. Hold for another two minutes. Once you’ve evened out both sides you can begin to switch from side to side. Think stretch to push. You’re pushing your leg into the floor and using that momentum to bring you to the other side. This will allow you to start opening up the hip which allows the nerves to glide a bit easier.
There are many reasons you could have developed piriformis syndrome: overuse, trauma, simply sitting, or anything else in-between! That’s why it is so important to make mobility a major focus in your life. If you’re not sure where to start, or if you’re ready to deepen your mobility practice, check out The Mobility Method.
I also offer an amazing FREE mobility challenge!
You’ll receive 10-minute guided mobility videos for 7 days to create your own mobility flow uniquely suited to your body. This is a great way to get started prioritizing your body, mobility, and health — and it’s free!
