Focused Stretching for Prevention & Relief of Low Back, Buttocks, Leg Pain

Piriformis Syndrome is a condition in which the piriformis muscle irritates the sciatic nerve leading to pain or numbness in the buttocks region, and referring pain along the path of sciatic nerve. This referred pain (also known as sciatica) normally descends into the lower rear or the back of the thigh. The syndrome usually develops when the piriformis muscle becomes tight and places pressure on the sciatic nerve which runs beneath it.

Who gets Piriformis Syndrome?

Piriformis Syndrome is common among athletes and active individuals such as runners, swimmers, walkers, golfers, equestrians, and bicyclists. It is also common for those who sit extended periods, whether at home, or working – including truck drivers, delivery drivers, customer service or call center representatives, office staff, and IT representatives. The muscle-related condition creates deep pain in the buttocks region and low back, which is made worse by sitting for long hours.

What are ways to help prevent it?

Prevention is important for Piriformis Syndrome. Ways that can help prevent the Syndrome include exercising or stretching the piriformis and surrounding glute muscles, learning new routines particularly for repetitive activities, and modifying sitting positions. Strengthening the muscles of the buttocks, lower back and hips also helps prevent Piriformis Syndrome. To keep the tendons and muscles supple and flexible, it is essential to undertake a stretching routine. Flexible tendons and muscles are vital in prevention of sprain or strain injuries.

A thorough, proper warm-up is another important measure to help prevent Piriformis Syndrome. A good warm-up helps prepare tendons and muscles for physical activity to come. Without warm-up, the tendons and muscles can become stiff and tight, causing insufficient blood flow to the hip area, which can lead to lack of nutrients and oxygen for the muscles.

What if it’s hard to exercise or warm up when experiencing pain?

It’s definitely a catch 22, you feel pain and don’t want to move, but you need to move to grow stronger in order to help relieve the pain…so now what? Joint rotations are one way to ease into an exercise routine. Rotate your joints starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid, permitting joints to function more easily using slow circular movements, both clockwise and counter-clockwise. Here’s a suggestion for joints and the order to rotate: (in the order given, or in the reverse order):

1. fingers and knuckles

2. wrists

3. elbows

4. shoulders

5. neck

6. trunk/waist

7. hips

8. legs

9. knees

10. ankles

11. toes

Another way to warm up is with a brisk walk. Once you are warmed up, then stretching the piriformis muscle becomes more effective.  Since the muscle is located deep to the glutes, and is not an easy one to get to, we developed the Piri-Stretcher® - a therapy tool which gently guides you to help complete a focused stretch of the piriformis muscle. As with all exercise, and particularly with pain management, it’s important to develop a routine. Set time aside for yourself every day. Focus on your warm up. Focus on your stretching. Focus on YOU. You will feel happy and healthier for it.