Piriformis syndrome occurs when the piriformis muscle contracts or becomes inflamed and adds pressure to the sciatic nerve, resulting in a sharp pain that radiates from the buttocks to the legs. Piriformis syndrome may be caused an injury or fall on the buttocks, muscle tightness in the inner thigh or muscle spasms that add pressure to the sciatic nerve. Stretching can relieve the tension, increase your circulation and oxygen delivery to this muscle and reduce pain and inflammation.
Outer Hip Stretch
This stretch focuses on the muscles that rotate your hips outward, reducing the tension on the piriformis muscle and the associated pain and inflammation. Lie on your back and extend both legs in front of you. Bend the knee of the leg that has the radiating pain and place your opposite hand over that knee. Use your hand to bend that knee to the opposite side of your body and hold this position for 30 seconds. You should feel the stretch in your hips and buttocks. Repeat this stretch three to five times, three times daily.
Piriformis Stretch
Lie on your back and extend both legs in front of you. Bend both knees and plant your feet flat against the floor. Take the outer foot of the leg, which needs to the stretched and place it on the lower thigh of the other leg. Place both hands behind your uninjured knee and pull that knee toward your torso. Hold this position for 30 seconds and repeat this stretch three to five more times. You should feel a stretch in your buttocks. Perform this stretch three times daily.
Spine Piriformis Stretch
Lie on your back and extend both legs in front of you. Bring your affected leg toward your chest by holding that knee with the hand on that side of your body and grabbing your ankle with the opposite hand. Continue this stretch by leading with the ankle until you feel a stretch. Hold this stretch for 30 seconds and return your leg to the starting position. Repeat this stretch three more times, ensuring that you are not overexerting your ankle or knee.
Buttocks Stretch
Get on all fours and bring your affected leg under your body, extending it to the opposite side of your body. Extend your unaffected leg backward, ensuring that your pelvis does not move. Lean on your arms and begin to rock your hips backward and toward the floor. Continue stretching your buttocks until you feel a stretch. Hold this position for 30 seconds and repeat this stretch three to five more times.
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