The piriformis muscle is on the outside of your buttock region in the hip area. When the piriformis spasms or becomes too tight, it can create a number of issues, including piriformis syndrome. This syndrome is an irritation of the sciatic nerve due to the pressure placed on the nerve. This pressure creates inflammation and pain, which is known as sciatica. Exercises can reduce the tightness, reducing the pressure and resulting irritation.
Anatomy
Your piriformis is on the outside of the buttock region in the area of your hip. This is a deep muscle that runs from the sacrum (tailbone) and inserts at the top of the femur. It is small but thick and assists in outward rotation of the hip.
Symptoms
The diagnosis of piriformis syndrome is based on signs and symptoms that can include pain in the area of the buttocks, pain down the leg without tenderness in the hamstring, and sometimes numbness. When the piriformis is tight, it can create a limitation of range of motion in your hip. If you palpate the area of the piriformis, it will very likely be tender to the touch. According to the National Institute of Neurological Disorders and Stroke, "The pain may worsen as a result of sitting for a long period of time, climbing stairs, walking, or running."
Stretching Exercise
Stretches are an effective way to increase the flexibility and reduce spasm and tightness of your piriformis muscle. Lying on your back, bend one knee, placing your foot flat on the floor. Rest the ankle of the other leg on the the bent knee. Reaching behind the bent knee with both hands, pull the knee toward you, stretching the outside of your hip. Stretching at any time of the day can be done with a seated variation. With your foot flat on the floor, cross your leg placing the outside of one ankle on the opposite knee. Gently press the knee down toward the floor. Another stretch specific to the piriformis can be done by lying on your back and pulling your knee up toward your opposite shoulder.
Strengthening Exercise
Strengthening the piriformis and surrounding hip musculature is helpful in allowing the muscle to function without stress. Side-lying straight leg raises can be done by lying on your side with your hips stacked on top of each other. While in this position, raise your leg toward the ceiling. Tension bands are an effective and versatile way to help increase resistance for hip and piriformis strengthening.
Massage
Mechanical stimulation of the muscle through massage can help to decrease pain, spasm and irritation. Applying direct pressure to the piriformis through trigger point massage is a technique that can be used with this muscle. Locate the area of the piriformis, palpating until you find the area of soreness, and apply pressure.
