Piriformis Syndrome Exercises

Piriformis Syndrome occurs when the piriformis muscle, located behind the gluteus muscle and lower back, becomes shortened and presses on the sciatic nerve. The sciatic nerve pressure begins to radiate pain from the back of the leg to the small toes. To relieve Piriformis Syndrome pain, you can perform an All Fours stretch, Thunderbolt Stretch and a Standing Separate Leg Stretch.

  1. All Fours Stretch

    • An effective Piriformis Syndrome stretch can begin with you on your hands and knees. Keep your left leg in place while you place the top of your right ankle over your left Achilles tendon. Move your right hand out to the side about six inches. Shift your body weight to the right and you will begin to feel your piriformis muscle stretch. Hold this position for 30 seconds before repeating on the other leg. Alternate legs three times to complete a stretching set.

    Thunderbolt Stretch

    • The Thunderbolt Stretch is a yoga pose that allows your body weight to help stretch the piriformis muscle while sitting. Sit with a straight back and hands on the top of your legs. Position your lower legs so that they are directly under your thighs. Turn your feet inward to form a "v" and lean back slightly on your glutes until they press down on the insides of your feet. Remain in this position for one minute, breathing deeply through your nose. If your thigh muscles are too tight, slightly separate your knees. If your ankles start to stiffen up, undo the position, shake them up, and then return. You can also put a small blanket or pillow between your feet and glutes to give relief.

    Standing Separate Leg Stretch

    • The standing separate leg stretch is another Yoga pose that can help relieve Piriformis Syndrome pain. Start by standing with your feet together and breathing deeply. As you breathe, slowly widen your stance by moving your right foot outwards about four feet. Raise your arms until they are parallel to the floor. Lock your knees and turn your feet in slightly. Inhale and then exhale as you bend forward at the waist. While bending, grab the edges of your feet with your hands and hold this position for at least 30 seconds. Hang your head down and maintain the slow breathing pattern.