What is Piriformis Syndrome
Piriformis syndrome happens when the piriformis muscle in your buttock area tightens and puts pressure on the nearby sciatic nerve. This small muscle sits deep in the buttock and helps rotate your hip. When it becomes tight or inflamed, it can irritate the sciatic nerve, causing pain that travels down the leg.
This condition can feel very similar to sciatica caused by back pain, but the source is different. Instead of coming from a disc in your spine, the pain comes from the muscle pressing on the nerve. It’s more common in people who sit for long hours, such as office workers or drivers, or those who do repetitive lower-body movements.
What Does Piriformis Syndrome Feel Like
You may feel a dull ache, numbness, or tingling that starts in your buttock and runs down the back of your leg. Many people describe it as a nagging, deep pain that worsens when they sit, stand up from a chair, or walk upstairs. In some cases, the pain eases when you move around, but in others, activity can make it worse.
The pain usually affects only one side. It can also feel worse after long periods of sitting or after activities like cycling or running. Because the symptoms can mimic other issues, including a disc herniation, getting a proper diagnosis from a professional is important. Still, once you’re sure it’s piriformis syndrome, many steps can help at home.
Managing Piriformis Syndrome at Home
You can take steps at home to ease the pain and improve your comfort. These include rest, stretching, and heat or ice therapy. Managing how you sit and move also makes a difference.
- Avoid sitting for long periods: If you sit a lot, take breaks every 30 to 60 minutes to stand up and walk around. Use a cushion or soft surface if your chair feels hard.
- Apply heat: A heating pad on the buttock for 15 to 20 minutes can relax the piriformis muscle.
- Try gentle massage: You can use a tennis ball or massage ball by placing it under your buttock and slowly rolling on it while lying on the floor.
- Watch your posture: Sit up straight and keep your feet flat on the floor to reduce stress on the lower back and hips.
These strategies help reduce the pressure on the nerve and support healing. If your symptoms continue or worsen, you should speak to a chiropractor, physiotherapist, or medical provider.
Exercises for Piriformis Syndrome
Specific stretches and movements can help loosen the piriformis muscle and relieve nerve pressure. Always move slowly and stop if any exercise increases your pain.
Try these exercises:
- Seated Piriformis Stretch: Sit upright in a chair. Cross one leg over the other so your ankle rests on the opposite knee. Gently lean forward from the hips, keeping your back straight. Hold for 20 to 30 seconds. Repeat on the other side.
- Lying Piriformis Stretch: Lie on your back with both knees bent. Cross one leg over the other, placing the ankle across the opposite thigh. Reach through and pull the bottom thigh toward your chest. You’ll feel a stretch in the buttock. Hold for 20 to 30 seconds. Repeat on the other side.
- Figure 4 Stretch on the Floor: Lie on your back and cross your right ankle over your left thigh. Pull your left thigh toward your chest. Hold for 20 to 30 seconds. Switch sides.
- Knee-to-Opposite-Shoulder Stretch: Lie on your back with legs straight. Lift your right leg and pull the knee across your body toward your left shoulder. Hold, then switch sides.
- Hip Rotations: Sit on the floor with knees bent and feet flat. Drop both knees slowly to one side, then the other, rotating the hips.
Doing these exercises once or twice a day can help the piriformis muscle relax and reduce the symptoms. Don’t force the movement. Stretching should feel good, not painful.
See our post on Best Exercises for Piriformis Syndrome
Never Diagnose at Home
Even if your symptoms seem to match piriformis syndrome, you should not diagnose yourself. Pain that feels like it’s coming from the piriformis could actually come from your lower back, a disc problem, or other medical issues.
Only a trained professional can determine the exact cause of your symptoms. Chiropractors and physiotherapists use tests and hands-on techniques to identify the problem and make sure you’re getting the right treatment. In some cases, they may suggest imaging like an MRI or refer you to another provider.
Trying to figure it out on your own can lead to the wrong exercises or delay proper care. If your pain gets worse, you feel numbness in both legs, or you have weakness or trouble controlling your bladder, see a doctor right away.
Piriformis syndrome can feel frustrating, especially when it affects your ability to sit, move, or sleep. But with the right home care and exercises, many people feel better in a few weeks. Stay active without pushing too hard, keep stretching, and check in with a professional if you’re unsure. You don’t have to live with that pain—there’s help.
PinPoint Health Can Help with Piriformis Syndrome Pains
If home care hasn’t fully relieved your pain, the team at PinPoint Health is ready to help. We have experienced chiropractors, physiotherapists, and massage therapists working together under one roof to get you moving again—comfortably and safely.
You won’t need to guess what’s causing your symptoms. Our team will assess your condition, explain what’s happening in clear terms, and build a treatment plan that fits your needs and your life.
We have convenient locations across the Greater Toronto Area, including: Toronto, Etobicoke, Brampton, Markham, Maple, Mississauga, Newmarket, Woodbridge, Oakville, Vaughan
