The piriformis muscle is a small muscle that runs from the base of the spine, underneath the buttocks and ends at the back top of the thigh. This muscle externally rotates the hip joint. Overtraining and improper training can make this muscle tight and painful. In addition, the sciatic nerve is located very close to the piriformis muscle. If the muscle gets tight it can compress the sciatic nerve. To help prevent injuries it is important to perform exercises for the piriformis muscle to keep it strong and flexible. However, before starting any exercise program, always consult a physician.
Hip Stretch
If the piriformis muscle compresses the sciatic nerve and causes symptoms, it will be necessary to gently stretch this area states the Merck website. To stretch the hip, lie on the back with the knees bent and feet flat on the floor. Place the right ankle on the left knee. If this is enough of a stretch stay here and use the right hand to gently press the right knee open. There should be a pull in the muscle but it should not be painful. For a deeper stretch lift the left foot off the floor and bring the left knee towards the chest. Hold on underneath the left knee with the hands or a towel. Take slow, deep breaths and try to relax the hip with each exhale. Hold for a 30-second count. Release slowly and repeat on the other side.
Outer Hip Stretch
Drugs.com suggests performing a stretch for the outer hip to help relieve outer hip pain. Lie on the floor with the legs out straight. Stretch the arms into a "T" position with the palms facing up. Lift the right leg straight up to the ceiling and flex the foot. Bring the right leg across the body and rest the right foot on the floor. If this is too deep of a stretch, bend both knees to help reduce the pull.
This stretch can also be done by wrapping a yoga strap or towel underneath the right foot. The strap or towel can help slide the right foot on the floor and up closer to the left shoulder while stretching. Take slow, deep breaths and try to relax the leg and back with each exhale. Hold for a 30-second count. Release slowly and repeat on the other side.
Pigeon Pose
The American Council of Exercise states that if the piriformis muscle becomes tight and presses on the sciatic nerve, chronic back pain may occur. Keeping this muscle flexible using yoga pigeon pose can help. Come onto all fours. Bring the right knee up between the hands. Stretch the left leg straight out to the back. Roll to the right so that the right buttock is on the floor. If this is too deep of a stretch, place a small pillow under the right buttock. For a gentler stretch keep the right heel close to the left hip. The farther the right heel slides away from the left hip the deeper the stretch. Sit up straight, then slowly lean forward at the hips and bring the chest toward the floor while maintaining a straight spine. Think about lengthening the body out versus rounding over. Continue until there is a pull but not pain in the right hip. Hold for a 30-second count and try to relax the hip. Release slowly and repeat on the other side.
Abductor Band Exercise
To help strengthen the piriformis muscle it is necessary to do exercises that externally rotate the hip. This should only be done if the hip is pain free. Lie on the back with both knees bent and the feet flat on the floor. Place a stretchy band around both thighs just above the knees. Slowly bring the knees apart while rolling to the outside of the feet. Then resist the band as the knees come slowly back together. Try to do eight to 12 repetitions. If lying on the floor is not an option, this exercise can be done while seated in a chair.
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