What is Piriformis Syndrome
Piriformis syndrome happens when the piriformis muscle, a small muscle located deep in the buttock, irritates or compresses the sciatic nerve. This muscle helps with hip rotation and stabilizes your pelvis when you move. When it tightens too much or becomes inflamed, it can press on the sciatic nerve, causing pain that travels down the back of your leg. You might feel numbness, tingling, or burning sensations that are sometimes mistaken for sciatica caused by a disc problem.
Although piriformis syndrome isn’t as common as other causes of sciatic pain, it affects many people who sit for long hours, especially drivers, office workers, and cyclists. The discomfort can range from mild to intense, and it often worsens with activity or sitting for too long. Identifying the exact cause of your pain is important, because different sources of sciatic pain need different treatments.
Exercises You Can Do for Piriformis Syndrome
Exercises that stretch and release the piriformis muscle can help ease the pain and reduce pressure on the sciatic nerve. These movements also support better mobility and improve hip and lower back function. If you have piriformis syndrome, gentle and consistent stretching is usually the most effective way to feel better. You should always do these exercises slowly and with control. If any movement increases your pain, stop and talk to a healthcare provider.
Here are some exercises that can help relieve piriformis-related pain:
1. Supine Piriformis Stretch
Lie on your back with both knees bent and feet flat on the floor. Cross your affected leg over the opposite knee so your ankle rests just above the knee. Hold the uncrossed leg behind the thigh and gently pull it toward your chest. You’ll feel a stretch in your buttock. Hold the stretch for 20 to 30 seconds and repeat 3 times.
This stretch directly targets the piriformis muscle and is one of the simplest ways to reduce tightness. Doing it regularly can ease pressure on the sciatic nerve.
2. Seated Piriformis Stretch
Sit upright in a sturdy chair. Place your affected leg over the opposite thigh, forming a figure-four shape. Gently press down on the raised knee while leaning forward slightly until you feel a stretch in the buttock. Hold for 20 to 30 seconds and repeat up to 3 times per side.
This version is good if lying down is uncomfortable or if you need a quick stretch during the day, especially at work.
3. Standing Piriformis Stretch
Stand next to a waist-high surface like a table or sturdy bed. Place your affected leg on the surface so that the knee is bent and the leg is resting in front of you, parallel to your body. Lean forward slightly over the bent leg until you feel the stretch. Hold for 20 to 30 seconds and repeat 2 to 3 times.
This stretch works well if you’re already up and moving or if you want to add a bit more intensity to the stretch.
4. Figure-Four Stretch on the Wall
Lie on your back close to a wall. Place your feet on the wall and bend your knees at 90 degrees. Cross the affected leg over the other, resting the ankle just above the knee. Use the wall to support your legs while you gently push the crossed knee away from your chest. Hold for 20 to 30 seconds and repeat as needed.
This position offers more control and reduces strain on the lower back while stretching the piriformis.
5. Foam Rolling the Glutes
Sit on a foam roller placed under your buttocks, leaning slightly toward the affected side. Cross the same-side leg over the other knee. Roll slowly back and forth over the muscle, stopping over tight or sore spots. Roll for about 30 seconds to 1 minute.
Foam rolling helps release muscle tension and can improve blood flow to the area. It’s a good way to loosen the piriformis before or after stretching.
6. Clamshells
Lie on your side with knees bent and feet together. Keep your feet touching while you lift the top knee like opening a clamshell, then lower it slowly. Aim for 10 to 15 repetitions per side.
Clamshells strengthen the hip stabilizers, which helps take pressure off the piriformis muscle. This exercise is especially helpful if weakness is contributing to the irritation.
7. Bridge with Band
Lie on your back with your knees bent and feet flat on the floor. Place a resistance band just above your knees. Press your knees slightly outward against the band and lift your hips toward the ceiling. Lower slowly and repeat 10 to 15 times.
This strengthens the glutes and reduces strain on the piriformis by improving hip support.
Building strength in the hips and buttocks helps balance your movement and prevents the piriformis from overworking. Stretching and strengthening work best together when done consistently over time.
Never Diagnose at Home
You should never try to diagnose piriformis syndrome by yourself. Pain in the leg or buttock might come from other issues, such as a disc herniation, spinal tumour, or vascular condition. These problems can mimic piriformis syndrome but need very different treatments. A trained healthcare provider can test your muscle strength, joint movement, and nerve function to pinpoint the source of your pain.
If you’re dealing with persistent pain, numbness, or tingling in your leg or lower back, make an appointment with a chiropractor or physiotherapist. They will take a full history, perform a detailed physical exam, and help you understand what’s going on. Once they know what’s causing the pain, they can show you the right exercises—or tell you when to avoid them.
PinPoint Health Can Help with Piriformis Syndrome Pains
You don’t need to manage piriformis syndrome on your own. At PinPoint Health, our team includes chiropractors, physiotherapists, and massage therapists who work together to support your recovery. Whether you need help identifying the cause of your pain, a tailored treatment plan, or hands-on care to release tight muscles, we’re ready to guide you every step of the way.
We have convenient locations across the Greater Toronto Area, including: Toronto, Etobicoke, Brampton, Markham, Maple, Mississauga, Newmarket, Woodbridge, Oakville, Vaughan
