Piriformis syndrome
What is pirifromis syndrome?
The piriformis is a muscle in the buttocks that runs from the tail bone to the top of the thigh bone. The sciatic nerve passes directly beneath the pirfirmois muscle, and sometimes right through the middle of the piriformis muscle.
Sometimes the piriformis muscle can tighten or spasm, and compress the sciatic nerve. This results in buttocks pain that can shoot down the back of the leg, also known as sciatica.
The piriformis is a muscle in the buttocks that runs from the tail bone to the top of the thigh bone. The sciatic nerve passes directly beneath the pirfirmois muscle, and sometimes right through the middle of the piriformis muscle.
Sometimes the piriformis muscle can tighten or spasm, and compress the sciatic nerve. This results in buttocks pain that can shoot down the back of the leg, also known as sciatica.
Causes
- Excessive sitting.
- Repetitive or vigorous activities such as running, jumping, squatting or lunging.
- Trauma to the gluteal area.
- Weak hip muscles.
Symptoms
- Pain, tenderness, numbness, or tingling in the buttocks area
- Pain and numbness may radiate down the back of the leg sometimes right to the toes.
- Increased pain with running, squatting, lunging, sitting for a long period of time, or climbing stairs.
- Reduced range of motion of the hip joint.
- Tenderness along the piriformis muscle.
- Discomfort in the buttocks and/or down the leg while stretching the piriformis muscle (see below).
- Excessive sitting.
- Repetitive or vigorous activities such as running, jumping, squatting or lunging.
- Trauma to the gluteal area.
- Weak hip muscles.
Symptoms
- Pain, tenderness, numbness, or tingling in the buttocks area
- Pain and numbness may radiate down the back of the leg sometimes right to the toes.
- Increased pain with running, squatting, lunging, sitting for a long period of time, or climbing stairs.
- Reduced range of motion of the hip joint.
- Tenderness along the piriformis muscle.
- Discomfort in the buttocks and/or down the leg while stretching the piriformis muscle (see below).
Treatment
Rest: Figure out what activity is causing your piriformis muscle to tighten.
- If it's prolonged sitting you may need to make sure every 10-15 minutes at your desk job you stand and walk around for a minute. When you're watching a movie make sure you stand up every 15-20 minutes to give your glut muscles a break.
- If you just started a running or exercise program you may be pushing yourself too much. Rest and start back at a slower pace only when your pain resolves.
Stretch: Hold each position for 30 seconds. Repeat 3 times. Do daily, especially after exercising.
Rest: Figure out what activity is causing your piriformis muscle to tighten.
- If it's prolonged sitting you may need to make sure every 10-15 minutes at your desk job you stand and walk around for a minute. When you're watching a movie make sure you stand up every 15-20 minutes to give your glut muscles a break.
- If you just started a running or exercise program you may be pushing yourself too much. Rest and start back at a slower pace only when your pain resolves.
Stretch: Hold each position for 30 seconds. Repeat 3 times. Do daily, especially after exercising.
Strengthening: Try doing the following strengthening exercises daily. Repeat each exercise 10 times. Slowly work your way up to 3 sets of 10 as your hip gets stronger.
Piriformis Release
Try massaging your piriformis. You need a small firm ball. Sit on the ball with it placed right under your piriformis. Slowly roll your body around in small circles while on the ball so that it massages the tight muscle. NOTE: This is a very uncomfortable treatment! Not everyone can tolerate this depending on how flared the piriformis is. The softer the ball the more gentle the release will be. You can also try to take some of your weight through your hands to decrease the force on the ball.
Try massaging your piriformis. You need a small firm ball. Sit on the ball with it placed right under your piriformis. Slowly roll your body around in small circles while on the ball so that it massages the tight muscle. NOTE: This is a very uncomfortable treatment! Not everyone can tolerate this depending on how flared the piriformis is. The softer the ball the more gentle the release will be. You can also try to take some of your weight through your hands to decrease the force on the ball.