How to Fix Piriformis Syndrome – Low Back, Buttocks and Leg Pain

Ah, piriformis syndrome. A literal pain in the butt. And maybe also thigh. And maybe also numbness. All in all, it's not fun. But can it be fixed? Indeed, it is possible. There are non-invasive treatments out there that can help you recover from this painful condition. Like any medical condition, you will need the help of a professional, and some cases may require a more invasive approach. Only your doctor will be able to help you determine what is right for you.

 

Here's how you may be able to fix piriformis syndrome:

1. Consult your doctor for a diagnosis

Piriformis syndrome could be present for a variety of reasons and you may be dealing with something more serious, only a doctor can help you determine the root of your pain. Expect to undergo imaging and other tests in the process. It may not be a short road to your diagnosis, but it will be worthwhile to know what you're dealing with.

2. Settle on a treatment plan

After your diagnosis, your doctor will review treatment options with you. Know that surgery is rarely presented as an option for treating piriformis syndrome, so if this is your doctor's go-to solution, you may want to get a second opinion. It's possible that surgery may be the best first course of action for you, but it is unlikely. Your treatment plan will likely include some combination of chiropractic, pain relief, physical therapy, massage, stretching and exercise. And it will likely include some behavioral changes. If your doctor determines that your piriformis syndrome comes as a result of over-pronating, he or she may prescribe custom orthotics to correct your gait and prevent future problems. Similarly, if the cause of your woes is to be exacerbated by additional weight on your frame, a healthier diet may be recommended. 

3. Exercise and stretch at home

Fortunately for you, piriformis syndrome almost always responds well to exercise. Because this condition is caused by a damaged muscle, repairing the muscle with stretching is almost always effective. Injections and surgery are not usually recommended for this condition. Even if you are stretching at the chiropractor and exercising with your physical therapist, it is important to include stretching in your daily at-home routine. You may stretch on your own or you may use our patented therapy tool designed to target your stretch to the piriformis muscle.

4. Have some patience

Every stretch and exercise session helps, but just one on its own will not produce the lasting results you'd probably like to see from this irritating condition. Stick with your treatment plan, and keep your doctor informed of any changes or issues you have along the way. It's important to stick with it even when you start feeling better.

A key to avoiding it in the future is with prevention; once you have developed good practices and a routine, you have the power to help prevent it from reoccurring.

What is Sciatica, Really? Causes and Symptoms

Is your back “acting up” again? There are many reasons that people experience back pain, and they range from rather benign to very severe. That's why it's crucial to have your aches and pains evaluated by a professional. In the meantime, if you're wondering if sciatica is a potential culprit, read on.

 

What is sciatica?

Sciatica is a rather general descriptor, and it refers to any type of pain that stems from sciatic nerve irritation. There are many things that can cause sciatica, but it is most often from a compressed root nerve in the lower spine. Sciatica and back pain go hand-in-hand, but back pain isn't the only symptom.

 

The sciatic nerve is the longest and widest nerve we have in the human body. In fact, it runs all the way from the lower back through the buttocks and down just below the knee.

 

Many people look at sciatica as a condition, but if you want to get to the real root of the problem, it's better to consider sciatica as a symptom. Yes, the nerve is being compressed, but there's a reason why it's happening. If you want to solve the problem, of course, you need to know what is causing it.

 

What are the symptoms of sciatica?

Because sciatica stems from compression of a large and important nerve, it has many potential symptoms. You may have just one, or you may have many. Pain in the lower back and radiating pain down the back of the thigh and into the leg are the most common symptoms. Numbness in the buttocks or leg can also occur.

 

There's more than one type of sciatica

In fact, there are two types. Acute, or short-term, and chronic (or long-term). Usually, acute sciatica resolves itself over two to four weeks, and it can be treated with over-the-counter painkillers and other homeopathic remedies. Chronic sciatica almost always involves some sort of physical therapy or chiropractic care. As an absolute last resort, a patient may undergo surgery for chronic sciatica.

What causes sciatica?

One very common cause of sciatica is a herniated disc that compresses the spinal cord. When a disc is herniated, that means it is temporarily out of place, which puts pressure on the sciatic nerve.

 

Although a herniated disc is often the cause of sciatica, there are many other potential causes, so it's important to see your doctor if you think you are having symptoms of sciatica. Other potential causes are spinal stenosis, spondylolisthesis, tumors, spinal infection or injury.

 

 

When the injury that is causing sciatica is to the piriformis muscle in the buttocks, that is called piriformis syndrome. Fortunately, this particular syndrome responds very well to exercise, proper stretching and physical therapy. Our very own Piri-Stretcher^® was designed to help target the problematic muscle with at-home stretching in order to the get most out of every stretch.

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.

3 Reasons Why You Shouldn't Hate Your Piriformis Muscle

You didn't always know where your piriformis was, did you? You may have learned in anatomy class, but even then, it probably didn't stick with you. If you're like most people, you became painfully aware of your piriformis muscle when it started to change your life.

When this muscle is damaged, it can put pressure on the sciatic nerve and cause pain or numbness. This condition is called piriformis syndrome. It's a safe bet that the day you were diagnosed was also the day you became a piriformis hater. But don't be so quick to hate. This muscle also does a lot of good.

Here are three reasons you should appreciate your piriformis muscle:

1. You like to walk and run – Although we're often quick to curse the piriformis muscle when it isn't working properly, we usually don't praise it for the things it gets right. So, let's take a moment to be thankful that we have piriformis muscles that help rotate our hips and thighs. It may be making the tasks of walking and running seem difficult now, but if the piriformis muscle was absent, you'd find these tasks much more difficult.

2. It may be protecting you from greater pain – Sometimes, piriformis syndrome is caused by something we're doing. For example, you may be over-pronating your foot when you walk or run, which causes the knee to rotate. Your piriformis muscle springs into action to protect your knee from rotating too far, and in the process, the muscle experiences strain. This isn't always the reason for piriformis syndrome, but it is one possible cause.

3. You can treat yourself at home with minimal effort – If you think you may have piriformis syndrome, it's important to get an accurate diagnosis from a professional. It is possible that your symptoms could be caused by another form of sciatica or something else entirely. Upon diagnosis, your doctor will discuss a treatment plan that will probably include some form of physical therapy and stretching. The good news is that much of the stretching can be done at home. Miracle Stretch® offers a patented therapy tool, the Piri-Stretcher®, designed to help you isolate the piriformis muscle and get a targeted stretch every time. Many of our customers report that with regular use (stretching), their symptoms have subsided. Unlike other forms of sciatica, piriformis syndrome is caused by a damaged muscle, so the treatment usually involves addressing the problem by attempting to heal the muscle. Fortunately, surgery and other invasive treatments are usually a last resort for treating this condition.

 

Note: If over-pronation is a cause of your piriformis syndrome, your doctor may recommend additional treatments, such as orthotics, to help adjust your gait.

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.