7 Stretches & Exercises for Piriformis Syndrome Relief

What is Piriformis Syndrome?

Piriformis syndrome occurs when the sciatic nerve is compressed by the piriformis muscle in the buttock.

This can cause pain in the buttock, back of the thigh, or even down the leg.

Fortunately, stretching and strengthening exercises can help relieve pain from piriformis syndrome.

Understanding the Piriformis Muscle

The piriformis is one of six hip external rotator muscles, responsible for rotating your hip outward.

Because the sciatic nerve runs beneath it, a tight or weak piriformis can compress the nerve, leading to pain.

Proper stretches and exercises can target not just the piriformis but all hip external rotators to relieve pain.

Stretches for Piriformis Syndrome Relief

Try the stretches below to relieve pain from piriformis syndrome.

Stretch 1: Modified Lying Figure Four Stretch

This stretch targets the piriformis by putting the hip into flexion and external rotation.

Lie on your back, cross one ankle over the opposite knee, and gently push your knee away while pulling your ankle toward you.

Hold the stretch for 1 minute.

Stretch 2: Internal Rotation and Adduction Stretch

This stretch targets the piriformis and other hip rotators by crossing the knee over the midline of the body.

Adjust the degree of hip flexion to feel the best stretch. Hold for 1 minute on each side.

Stretch 3: Seated Figure Four Stretch

While seated, cross your ankle over the opposite knee and lean forward to stretch your hip.

Experiment with different angles to find the best stretch. Hold for 1 minute.

Stretch 4: Seated Cross-Body Stretch

Sit and cross one leg over the other.

Pull your knee across your body and adjust the angle to target different areas. Hold the stretch for 1 minute.

Stretch 5: Table-Assisted Stretch

If traditional stretches are too difficult, place your knee and ankle on a sturdy surface and lean forward to stretch your piriformis.

Hold this stretch for 1 minute.

Strengthening Exercises for Piriformis Syndrome Relief

Try the stretches below to relieve pain from piriformis syndrome.

Strengthening Exercise 1: Single Leg Stand with External Rotation

Stand on one leg and slightly rotate your knee outward to activate the hip external rotators.

Hold this position for 30 seconds and repeat on the other leg.

Strengthening Exercise 2: Squats with External Rotation

Perform a squat while pushing your knees outward.

You can use a resistance band for added challenge.

Complete 10-15 repetitions.

Fit Simplify Resistance Loop Exercise Ba...

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Conclusion

These stretches and exercises for piriformis syndrome relief can help alleviate buttock and leg pain.

However, in order to get rid of sciatica for good, you need to find out what caused it in the first place.

Fixing the root cause of your pain will help prevent it from coming back again in the future.