Piriformis Syndrome Rehab - Get Rid of that Pain in your Butt

If you've ever had pain in the back of your hip, deep in your Butt, or running down the back of your leg, you may have been experiencing piriformis syndrome. 

Piriformis Syndrome is literally a pain in the Butt.

The piriformis muscle is a small muscle that can cause big problems and impact your daily life.

In this article, I'll be sharing about what exactly piriformis syndrome is, what causes it, most common symptoms, and what exercises you can do to get rid of it.

What is the Piriformis Muscle?

The piriformis is a small, flat muscle that is located deep in your butt, underneath your glutes. The muscle runs from your sacrum (the lower part of your spine) to your greater trochanter of your femur (thigh bone).

The functions of the piriformis muscle are

• to externally rotate the femur when the leg is extended.
• to abduct the femur when the knee is bent to 90 degrees.
• aids in joint stabilization (hip, SI joint).

The piriformis is important during walking, balancing, and running.

 What is Piriformis Syndrome?

Piriformis Syndrome occurs when the piriformis muscle presses on the sciatic nerve. When the muscle presses on the nerve, it can be very painful.

The sciatic nerve is the largest nerve in out body and it runs from the spine, underneath the pirifomis muscle (and occasionally through it), and down the back of the leg.

The piriformis can become tight, inflamed, or irritated, and when that occurs, it can put pressure on the sciatic nerve, causing pain, tingling, burning, and numbness down the back of the leg. This is referred to as sciatica.

What Causes Piriformis Syndrome?

Piriformis Syndrome can be caused by direct trauma or injury, overuse, or anatomical variations.

• A direct trauma or injury to the piriformis can occur from a fall directly onto it, a car accident, or during a sports-related incident.
• Overuse can occur from running, walking, sitting too much, or cycling. The muscle can become fatigued from being overused and develop some tightness. This tightness is what can compress the sciatic nerve.
• Some people develop Piriformis Syndrome because of anatomical variations. This may be due to the location of the sciatic nerve, the size of the piriformis muscle, or the size and shape of the pelvic bones.

What are Common Symptoms of Piriformis Syndrome?

• A pain deep in your butt (usually just on one side)
• Pain that radiates down the back of your leg
• Numbness, Burning, or Tingling that travels down the back of your leg
• Pain when sitting for a long period of time
• Pain while walking up/down stairs
• Stiffness in the hip 

How Do you Treat Piriformis Syndrome? 

In order to properly treat Piriformis Syndrome, it's important to determine what your impairments and limitations are. Do you have any muscle weakness, muscle imbalances, or gait abnormalities?

Reducing inflammation, addressing muscle weakness, addressing gait abnormalities, and improving mobility will help reduce pain.

Exercises that Can Help Alleviate Piriformis Syndrome

These exercises will help stretch the piriformis, improve hip mobility, and improve glute strength.

Piriformis Stretch

Hip Internal Rotation Pull Overs

Figure 4 Bridge

Fire Hydrant

Sidelying Hip Abduction with a Band

Tools That Can Help with Recovery

1. Resistance Bands

2. 6 inch Chirp Wheel (for deep massage). Sit on it and roll!

3. Massage Gun

Prevention

The best way to get rid of Piriformis Syndrome is to never get it in the first place. These exercises can help prevent Piriformis Syndrome, so they are still great to do, even if you're not currently having any pain!

If you're looking for a few more exercises that can help, check out this video below.

Need more help with your Piriformis Syndrome?

My Back Program Can Help!

Fix Your Piriformis Syndrome

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