5 Effective Stretches for Piriformis Syndrome Relief

If you've ever experienced pain or discomfort in your lower back, hips, or buttocks, you may have piriformis syndrome.

It's a common condition that occurs when the piriformis muscle, located in the buttock area, becomes tight or inflammed and compresses the sciatic nerve, causing pain and discomfort.

Fortunately, there are stretches for piriformis muscles that can help alleviate symptoms of piriformis syndrome.

---

What is Piriformis Syndrome?

The muscle helps with hip rotation and stability. (Image via Pexels/Cliff Booth)

Piriformis syndrome is a condition that affects the piriformis muscle, which runs from the base of the spine to the top of the femur bone. The piriformis muscle helps with hip rotation and stability.

When this muscle becomes tight or inflamed, it can compress the sciatic nerve, leading to pain and discomfort in the lower back, hips, and buttocks.

---

Stretches for Piriformis Syndrome Relief

Here are five stretches:

#1 Figure Four Stretch

The piriformis muscle can be stretched simply with the Figure Four Stretch. To do it, start by lying flat on your back, legs bent, knees upward, and feet flat on the ground.

Pulling your left thigh slowly towards your chest, cross your right ankle over your left knee, like the number '4'. Slowly switch sides after 30 seconds of holding.

#2 Pigeon Pose

Seated Twist: Stretches for piriformis (Image via Pexels/Allan Mas)

It's one of the common yoga stretches for piriformis, hips and glutes. To do it, start on your hands and knees, back parallel to the roof, knees under the hips and wrists under the shoulders.

Put your right knee behind your right wrist by bringing it forward. Keeping the hips square, gently extend your left leg behind you. Stretch your right glute and hip as you slowly bring your body to the ground. Feel the piriformis muscle stretch, and switch sides after 30 seconds of holding.

#3 Seated Twist

It's a quick stretch that targets the piriformis muscle and enhances spinal mobility. To do it, sit down on the floor with your legs out in front of you, and back straight to start.

Crossing your right foot over your left knee, place it flat on the ground while bending the right knee. Put your right hand on the ground behind you for support while you slowly twist your torso to the right. After 30 seconds of holding, slowly switch sides.

#4 Hip Flexor Stretch

Hip flexor stretch: Stretches for piriformis (Image via Pexels/Mikhail Nilov)

The piriformis muscle and the hip flexors are the focus of the hip flexor stretch.To do it, lunge forward with your right foot, and place your left knee on the floor. Lean forward gradually while resting your hands on the right knee to loosen up your hip flexors. After 30 seconds of holding, relax, and switch sides.

#5 Supine Piriformis Stretch

The piriformis muscle is the focus of the supine piriformis stretch, a gentle stretch. To do it, start by lying on your back with the legs bent, knees towards the roof, and feet flat on the ground.

Cross your right ankle over your left knee while gently pulling the left thigh towards your chest. By pulling your right knee away from the body with your right hand, you can stretch the piriformis muscle. After 30 seconds of holding, relax and switch sides.

---

Exercises to Avoid

Stretching can be an effective approach to ease the discomfort of piriformis syndrome. Nevertheless, it's essential to be mindful of specific exercises that may not be suitable for individuals with this condition.

Exercises that involve excessive hip rotation or placing undue pressure on the piriformis muscle should be avoided, as they can exacerbate the symptoms. A few such exercises that should be avoided are deep squats, lunges with a twist, and leg presses.

---

Piriformis syndrome can be a painful and uncomfortable condition, but there are stretches and exercises that can help alleviate symptoms. Incorporating the aforementioned effective stretches into your daily routine can help improve hip mobility and relieve pain and discomfort.