Home Help for Piriformis Syndrome & Sciatica

When you’re suffering from Piriformis Syndrome or Sciatica, your lower back, buttocks, and even your legs hurt so badly that you don’t feel like walking, doing day-to-day activities, playing with your children or grandchildren, even sitting at work all day is painful…it’s nearly impossible to enjoy living! That’s why it’s helpful to understand how to get home help for piriformis syndrome and sciatica.

Here are some ideas to ease the pain – because it’s time to finally get some at-home help for your piriformis syndrome and sciatica symptoms:

1. Pay attention to your body. When you have piriformis syndrome or sciatica, it’s not uncommon for repetitive activities to cause pain and discomfort. If you usually have flare-ups when you sit at your desk for a long period or climb the stairs, do your best to avoid those things. Get up and walk around periodically during the day and make less frequent trips up and down the stairs.
2. Apply a cold compress. Even if you try your best to avoid the things that cause pain, your piriformis muscle is bound to act up at some point. Keep a cold compress handy and apply it directly to the muscle (it’s located in your buttocks, right next to your hip).
3. Rest. This one may sound obvious, but when your sciatica starts acting up, it’s time to rest. Instead of sitting on your problem area (your butt), lay down for about 10 to 15 minutes. If you can lay down with a cold compress on your piriformis muscle, that’s even better.
4. Take acetaminophen. When the pain is unbearable and you must get back to work (or go pick up the kids), acetaminophen should help dull the pain for a few hours. Even though this over-the-counter medicine will make you feel better, it’s important that you still relax the muscle as much as possible.
5. Stretch. Piriformis syndrome and sciatica are caused by spasms or inflammation of the piriformis muscle that puts pressure on the sciatic nerve. By stretching the muscle regularly, you will relax it, so it will be less prone to compress the sciatic nerve which is causing pain. But, the piriformis muscle is a tricky one, it’s not easy to reach, and yet, it is important you stretch that specific muscle. This is why we developed the Piri-Stretcher® – a device that helps target your stretch to the piriformis muscle, so you get the most out of your efforts.

Dealing with piriformis syndrome and sciatica can be a challenge, but with regular home care and stretching, many cases subside over time. Because it’s a muscle problem, it can often be solved by strengthening the muscle, making home help for piriformis syndrome not only easy, but extremely effective. So that way you can enjoy living again.

Runners and Piriformis Syndrome

When you made the decision to become a runner, you probably thought you were doing the right thing by your body. Running provides all kinds of health benefits including more energy, conditioning, and a positive attitude, but along with that, running can put a great deal of strain on your joints and muscles – especially if you’re not running with proper form.

Runners and Piriformis Syndrome

Runners are especially at risk of developing piriformis syndrome because they are constantly engaging in pure forward movement, which can weaken hip adductors and abductors over time. The adductor muscle group, also known as the groin muscles, is a group located on the medial side of the thigh. The abductor muscle group is located on the lateral side of the thigh. These are the muscles that allow us to open and close our legs, so injury or weakness can have a serious impact on a person's life…and combined with other weak muscles, such as glutes, you're really in for some trouble. When these muscles aren't working properly, it puts extra strain on the piriformis muscle, which in turn puts pressure on the sciatic nerve. And no one wants to upset the sciatic nerve.

The Role of the Sciatic Nerve

The sciatic nerve is the longest nerve in the human body and is responsible for sensations and movement in our lower back and limbs. When there's pressure on the sciatic nerve, it can present pain, numbness or weakness in the lower back and buttocks that may radiate all the way down the leg. As you can imagine, this is not an ideal situation for someone who is preparing for a race or a marathon.

And Sometimes, It's Overpronation

Another reason runners are susceptible to piriformis syndrome is because some runners overpronate, which means they turn their feet inward when they run. On impact, this may cause the knee to rotate. This is when the piriformis muscle springs in to action in an attempt to limit the motion of the knee. While it may be successful, it protects the knee at its own expense. Over time, the piriformis muscle experiences symptoms of overuse and can become tight. Again, this may put pressure on the sciatic nerve and cause piriformis syndrome or sciatica.

How Runners Treat Piriformis Syndrome

Before you can treat piriformis syndrome, it must first be diagnosed. Symptoms alone are not enough to diagnose the syndrome. In fact, pain and numbness in the lower limbs, back, and buttocks could have many causes, so it's important to get a thorough evaluation and diagnosis before starting any treatment program. Once piriformis syndrome is diagnosed, it's time for some good news.

You'll be happy to know that piriformis syndrome is often treatable with a balanced physical therapy and home exercise program that includes stretching. Surgery and invasive treatments are usually only exercised as a last resort. The goal is to rehabilitate the piriformis muscle, which can be difficult to do on your own.

The key is to target stretching to that specific muscle. And that's why we developed the Piri-Stretcher®. This doctor recommended device is designed specifically for users to target their stretch to the problematic piriformis muscle, and it's so easy to use that just about anyone (even those of us who can barely touch our toes!) can do it from the comfort of their own home. So for you weekend warriors and first time marathoners with limited flexibility, take the time to stretch properly – running is a personal commitment and when you’re making the most of your efforts, you will feel confident and run healthy.

Golfing with Piriformis Syndrome

Now that the weather is getting warmer (finally) in most of the country, it's time for many of you to dust off those golf clubs and get back out on the green!

But some of you may be cringing at the thought of the pain in the butt that is sure to ensue.

Piriformis syndrome is a common condition for golfers, and it is one that keeps even the best of us off of the course. But it doesn't have to. Over time, stretching can really help alleviate the pain from piriformis syndrome. It can prevent that radiating pain that starts in the buttocks or lower back and rolls all the way down the leg.

When should you stretch?

Stretching should be done regularly, so plan to stretch a few times a week. Most people like to schedule stretching sessions in the morning or night, so it doesn't get in the way of other daily activities. Ideally, you should be stretching throughout the year, whether you're hitting the golf course or not. Still, it's more important to get your stretching in during golf season, so if you've been slacking throughout the year, now is the time to get back into that routine.

Why should you stretch?

Over time, stretching can help repair the muscle that is causing so much pain in your life. When the muscle is relaxed and healthy, it isn't likely to put pressure on the sciatic nerve, which is what happens when you're experiencing pain, numbness or discomfort. Studies have shown that non-invasive treatments such as stretching and physical therapy are more effective than things like surgery or injections.

One study, as noted by Parziale et al, found that surgery should be considered only as a last resort as treatment for Piriformis Syndrome and more conservative treatments are often effective at treating symptoms. So, if you're a golfer dealing with pain in the right or left buttock, pain that radiates to the anterior thigh, groin and lower limbs, pain while sitting, increased pain from running, or difficulty performing daily activities, you may benefit from stretching.

And relief from piriformis syndrome means that you can pick up those clubs and get back to the sport you love. Who needs more of a reason to stretch?

How should you stretch?

The key to effective stretching for piriformis syndrome is to target that elusive piriformis muscle. It is located adjacent to the hip at the top of the buttocks. There are many stretches you can do to target the correct area. If you're concerned or want to be sure you're making the most out of your stretching sessions, you may be interested in checking out the Piri-Stretcher®. The Piri-Stretcher® is a stretching tool which is registered with the FDA as a Class 1 Medical Device for exercise and fitness. It can help relieve pain associated with sciatica or piriformis syndrome by providing assistance to complete a targeted stretch of the piriformis muscle – which is particularly helpful for those of us with limited flexibility. Which after a round of golf, it sure is nice to have a little help with a stretch.

Sports and Piriformis Syndrome

It's no secret that you don't have to be an athlete to develop piriformis syndrome, but it is a condition that does afflict many competitors. There's more than one reason for this, but fortunately, piriformis syndrome can usually be treated without invasive surgery or dangerous medications. Which types of athletes seems to be more prone to piriformis problems than others? Let's explore...

Piriformis Syndrome and Running

While out on your morning run, you feel a sharp and persisting pain in your buttocks. You're an athlete, so you power through, but now your hamstrings are starting to feel tight and sore, so you slow down a bit. With a reduced pace and a little pain, you finish the run. Afterward, the tingling sets in. It starts I the back of your upper thigh and continues down your calf. Runner, meet your piriformis muscle. It's not the best of introductions, but it's how most runners first learn of this important muscle.

Swimming and Piriformis Syndrome

Because water reduces impact on the body, swimming is usually a very safe sport for your muscles and joints. But sometimes, swimmers will develop piriformis syndrome. It often occurs when the swimmer is also engaging in other exercises in addition to swimming, such as running and cycling, and this is very common when training for a triathlon.

Piriformis Syndrome and Horseback Riding

It's impossible to ride without putting pressure on the piriformis muscle. Fortunately, the pressure doesn't always lead to piriformis syndrome, but that's little relief for sufferers. Bouncing on a hard saddle is all but out of the question for most people who suffer from this syndrome, a diagnosis of piriformis syndrome hits equestrians especially hard. If this sounds like you, don't despair. There's a very good chance that you'll be back on that literal horse soon.

Although these sports may lead to piriformis syndrome, don't think you're safe because your most strenuous activity involves lifting and lowering the remote. Prolonged sitting can put unnecessary pressure on this muscle and lead to piriformis syndrome over time. And there are some people who are anatomically more likely to develop this syndrome because their sciatic nerve flows directly through the piriformis muscle, instead of around it. So, there is no definitive way to prevent this condition, but there are ways of treating a problematic piriformis. The key to preventing piriformis syndrome lies in stretching and engaging in moderate activity.

Stretching is a very effective method for treating piriformis syndrome, and it has helped alleviate pain in the buttocks, lower back, and legs for many people. The key is to target your stretch to the piriformis muscle. If you're having trouble or don't know where to start, consider using the Piri-Stretcher®, an FDA registered medical device that is designed to target your stretch to the piriformis muscle.

With the right treatment, you can get back on that horse…or in that bathing suit…or in those running shoes…or on that couch (!) in no time.

Easy Help for Piriformis Muscle Pain

“Ouch, my piriformis is killing me today!” Those are words you never hear, yet piriformis muscle pain is a very real problem for many people.

More likely, you might hear someone with piriformis syndrome say that they have a literal pain in the rear end, or their lower limbs are numb or hurting. That's because it's exactly what they are feeling, and to be honest, most people don't know what or where the piriformis muscle is.

Understanding the Piriformis Muscle

Not surprisingly, the reason for that pain in the rear is a muscle that is located, well, in the rear. The piriformis muscle is right next to your hip joint at the top of your hip. Although you may never hear about it until there's a problem, the piriformis muscle is actually a very important one. It plays an important role in stabilizing your hip and rotating the thigh away from the body.

You use this muscle almost constantly. It's used for walking, shifting weight and for balance, which means you can stand straight without your piriformis muscle. Virtually any time you move your legs, you're using your piriformis muscle.

The Reason for Piriformis Muscle Pain

If you're experiencing pain in your piriformis, it may be for a number of reasons. Some people are born with a sciatic nerve that passes through the muscle instead of behind. These people are more likely to experience piriformis pain than others, but they aren't the only ones who have trouble with this important muscle. A piriformis muscle strain or injury can put pressure on the nearby sciatic nerve and cause piriformis muscle pain, which can also come along with numbness and tingling that radiates down the leg.

An All-Too Common Problem

Low back pain affects about 80 percent of the population, so if you're dealing with piriformis musle-related issues, you may take comfort in the fact that you're not alone. Piriformis syndrome is a common cause of low back pain, and is an issue becoming more common. Fortunately, there are non-invasive treatment options that have proven to be successful for most sufferers.

Help for Piriformis Muscle Pain

Stretching has proven to be one of the most effective and least invasive methods of treating piriformis syndrome and alleviating the associated pain. Often, stretching is prescribed alongside other treatment methods, such as physical therapy or acupuncture. And studies have shown that it's a good regimen. It has been proven that prolonged stretching, hip flexion, hip adduction and internal rotation are all effective treatments for low back, buttocks and radiating leg pain that can come from piriformis syndrome. So…stretching versus surgery, why not give it a try! 

Common Piriformis Injury Causes

Sometimes, when you pull a muscle, you can tell exactly where it is by where you're feeling pain. But when you're dealing with piriformis injury symptoms, it's not always obvious. That's why it's important to know the symptoms, but it's also important to understand how the piriformis injury causes. First, because you may be able to avoid injury in the first place. Second, if you're feeling symptoms, you might be able to trace it back to the point of injury, which will help determine what type of injury you have.

How Can You Injure the Piriformis Muscle?

It is shockingly easy to injure the piriformis muscle. As you fully extend your leg, whether it is during a walk, cycle or swim, it is the gluteus maximus that is primarily responsible for this movement, but there are external rotators that help. Those rotators are also hard at work whenever the leg is rotated. If, for any reason, the rotators are used for an extended period of time, they are likely to experience injury. This may happen as a result of a muscle imbalance or muscle weakness (where the rotators pick up the slack for weaker muscles).

Let's take a look at some common examples:

1. Hyper- or Hypopronation of the Ankle. Whenever there are issues with the ankle, it is common to see the entire leg rotate to overcompensate. So, instead of engaging the leg, the action is shifted up to the hip extensors, which includes the hamstrings, glutes and external rotators.

2. Weak Abductor Muscles. Abductor muscles help to stabilize the pelvis while you walk, so it stays level as you switch from foot to foot. Just more proof that our bodies work a whole lot harder than we realize. But these muscles often become overused and weak, which causes the adductor muscles to become tight and potentially contracted. Since adductors help with hip extension and rotation, this domino effect extends to impact hip extension, putting pressure on the external rotators, which then puts them at risk for injury. Essentially, when one muscle doesn't work properly, others have to pitch in to get the job done, stretching them too thin.

Is a Piriformis Injury the Same as Piriformis Syndrome?

Not necessarily. Piriformis syndrome is caused by a piriformis injury, but a piriformis injury does not necessarily cause piriformis syndrome. Confused yet? Think of the injury as a simple muscle strain. If that strain becomes inflamed or begins to spasm, it may put pressure on the sciatic nerve. If this happens, the injury becomes piriformis syndrome.

Either way, it is important to treat the piriformis injury so it doesn't get worse. Fortunately, stretching has been proven to help in both situations. The main issue is that it's difficult to know when you are properly stretching that muscle, which is why we produced the Piri-Stretcher®.The Piri-Stretcher® is registered with the FDA as a class 1 medical device, and it is used to treat piriformis syndrome and sciatica.

Piriformis Syndrome and Acupuncture

Have you ever heard anyone say that Piriformis Syndrome is rare? Well, it's probably not as rare as those may think. Many cases of this syndrome are categorized under the blanket of “low back pain”, and so, they may not be treated properly. 

Low back pain can be treated a number of ways, depending on its root cause; and it definitely helps to know whether it is a disc or a muscle that is causing your pain. Since piriformis syndrome, at its root, is a muscle issue, we've decided to explore acupuncture as a treatment in this week's post.

Acupuncture as Treatment for Piriformis Syndrome

Much like with any other treatment, acupuncture for PS starts with a thorough examination. The practitioner will attempt to locate the area where the nerves are pinched. For example, if the patient is experiencing pain in the buttock area, the nerves are likely being compressed in the inferior gluteal region.

Many practitioners claim they can spot piriformis syndrome on sight because the patient tends to lean toward the unaffected side while sitting or standing in order to reduce sciatic nerve compression. Patients with these symptoms also rely on heavy doses of ibuprofen or naproxen to dull the pain. Of course, this isn't enough of an exam to diagnose piriformis syndrome, though. It is recommended that patients see the general practitioner, and then, likely, a specialist for their diagnosis before they seek a treatment such as acupuncture.

Typically, an acupuncturist will use gauge #36 Chinese acupuncture needles of 1.5 to 2-inches in length. Treatment is done with a micro-current device and is focused on two to four trigger areas on the piriformis muscle itself.

Most acupuncturists suggest that patients seek treatment one to three times per week. The frequency will depend on the level of pain they are experiencing. Many patients experience some level of relief by their eighth treatment. This may include improved range of motion and reduced pain and tingling.

Piriformis Syndrome and Stretching

Although piriformis syndrome may improve with acupuncture treatment, acupuncturists also recommend stretching the muscle to aid in treatment. Check out this excerpt from a 2002 Acupuncture Today article:

“A course of daily stretching exercises is recommended (part of the protocol) to patients to assist in recovery of the muscles and tendons.”

The article goes on to recommend posture training as part of treatment, which makes perfect sense because posture is such an important part of maintaining back health.

We've found that many patients have trouble targeting the piriformis muscle with their at-home stretches, which is why we developed the Piri-Stretcher®.

The Piri-Stretcher® is an FDA registered medical device that is specifically designed to help the user target their stretch to the piriformis muscle in order to strengthen the muscle and speed up recovery time.

The bottom line about acupuncture for piriformis syndrome is that it may be effective, but it works best when combined with a daily or weekly stretching regimen.