The piriformis syndrome is a condition that occurs when the piriformis muscle irritates or compresses the sciatic nerve, causing sciatic nerve pain.
The piriformis muscle is a small muscle located in the buttock behind the big gluteal muscle and connects the anterior part of the sacrum to the upper part of the femur muscle.
The piriformis muscle helps lift the leg, turn the foot and ensures the stability of hip and pelvis.
The piriformis syndrome causes a sciatic pain felt in the buttock and / or in the upper part of the back of the thigh.
What causes Piriformis syndrome ?
Piriformis syndrome can occur following:
- An injury caused by a accident or a bad fall.
- Sedentarity: not moving enough or sitting all day.
- Overwork: go jogging or biking and overdoing it, compared to what the muscle can handle.
- Piriformis Muscle spasms, caused by the dysfunction of an adjacent muscle, of a joint or hip.
- Wrong move: lifting something that is too heavy holding a bad posture, bending down and getting up raise without taking care…
- Overweight: piriformis syndrome is a frequent condition for the pregnant woman or for people with obesity.
1. How to stretch the piriformis muscle to get sciatic nerve pain relief
To stretch the piriformis muscle and get sciatic nerve pain relief, sit on a chair, bring the calf of the “problematic” leg on the knee of the other leg and gently bring the chest towards the leg, keeping your back straight.
It’s important that your back be straight otherwise there won’t be any stretch happening.
While keeping your back straight, stretch is felt correctly in the back of the thigh, in the buttock and in the piriformis muscle.
As usual, you want to practice this stretch with common sense, without hurting there is no performance issue here, just take it easy!
How to stretch the piriformis muscle video
PS: The video is in french however there are subtitles in English: be sure to enable them in the player if you don’t see them.