Piriformis syndrome, also known as buttock pain1, is a pesky condition that can put a damper on your day. It occurs when the piriformis muscle, located in the buttocks, becomes tight or irritated, leading to discomfort and pain. This syndrome can affect anyone, from athletes pushing their limits to office workers glued to their chairs with varying symptoms that often include a dull ache or sharp pain in the buttock area, radiating down the leg. Sometimes, it even disguises as numbness or tingling, making everyday tasks feel like a chore.
But with targeted physiotherapy exercises, you can bid goodbye to discomfort and embrace freedom of movement once more. Let’s dive into these different moves you can do that will have you strutting with confidence and kicking butt – pain-free!
1. Stretching Exercises
Stretching aids in relieving piriformis syndrome by targeting the tightness and tension in the buttock muscle and surrounding areas2. One effective stretch is the piriformis stretch, where you lie on your back, cross one ankle over the opposite knee, and gently pull the knee towards the opposite shoulder until a stretch is felt in the buttock. Hold this position for 15-30 seconds and repeat on the other side.
Source: Paleoplan
Another beneficial stretch is the figure-four stretch, where you sit on the ground with one leg straight and the other bent, crossing the ankle over the opposite knee. Lean forward while keeping your back straight until you feel a stretch in the buttock of the bent leg. Hold for 15-30 seconds and switch sides. These stretches help to elongate the piriformis muscle and improve flexibility, reducing pain and discomfort.
2. Strengthening Exercises
To improve muscle function, reduce the risk of re-injury, and restore muscle balance, strengthening exercises are essential. Exercise therapy such as hip abduction strengthens the hip muscles3, including the piriformis, helping to stabilise the pelvis and prevent further strain. What you need to do is lie on your side with your bottom arm supporting your head and your top arm resting in front of you for balance. Keeping your bottom leg straight, lift your top leg upward, away from the floor. Focus on using the muscles on the side of your hip to lift the leg, rather than rocking your body backwards. You should feel a gentle squeeze in the muscles on the side of your hip. Repeat for 10-15 reps on each side.
Bridge exercises are also beneficial for strengthening the glutes and hamstrings, which support the pelvis and reduce pressure on the piriformis muscle. To perform a bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your glutes and core, then lower back down. Repeat for 10-15 repetitions, gradually increasing as strength improves.
3. Myofascial Release Techniques
Myofascial release techniques, such as foam rolling and trigger point therapy, can effectively release tension in the buttock muscle and surrounding fascia, promoting healing and reducing discomfort. Foam rolling the piriformis muscle helps to break up adhesions and knots, improving blood flow and flexibility.
Using a tennis ball or lacrosse ball to target trigger points in the buttock can also provide relief. Simply place the ball under the buttock while sitting or lying on the floor and gently roll over areas of tightness and tenderness. Applying pressure to these trigger points helps to release tension and reduce pain associated with piriformis syndrome.
4. Corrective Movement Exercises
Corrective movement exercises are important for retraining proper movement patterns and addressing underlying muscle imbalances or postural issues that contribute to piriformis syndrome. Exercises that focus on pelvic alignments, such as pelvic tilts and hip hinging, help to correct posture and reduce strain on the piriformis muscle. Incorporating functional movements, such as squats and lunges, with proper form can also improve overall muscle balance and prevent the recurrence of this pain.
These physiotherapy rehabilitation and prevention exercises are highly effective in treating piriformis syndrome by addressing both the symptoms and underlying causes of the condition. When these exercises are complemented by a comprehensive treatment plan, you will experience significant relief from pain and discomfort as well as improved flexibility, strength, and mobility in the affected area.
As consistency and proper technique are key to achieving long-term success in managing piriformis syndrome and preventing future flare-ups, consider scheduling a consultation with our physiotherapists at The Movement Laboratory to maximise benefits.
Contact us today to learn more about how you can live a pain-free lifestyle.
References
1. Kirschner, J. S., Foye, P. M., & Cole, J. L. (2009). Piriformis syndrome, diagnosis and treatment. Muscle & Nerve, 40(1), 10-18. https://doi.org/10.1002/mus.21318
2. Siraj, S. A., & Dadgal, R. (2022). Physiotherapy for Piriformis Syndrome Using Sciatic Nerve Mobilization and Piriformis Release. Cureus, 14(12). https://doi.org/10.7759/cureus.32952
3. Tonley, J. C., Yun, S. M., Kochevar, R. J., Dye, J. A., Farrokhi, S., & Powers, C. M. (2010). Treatment of an individual with piriformis syndrome focusing on hip muscle strengthening and movement reeducation: a case report. The Journal of orthopaedic and sports physical therapy, 40(2), 103–111. https://doi.org/10.2519/jospt.2010.3108