Piriformis syndrome occurs when the piriformis muscle, located deep inside the buttocks, compresses or irritates the sciatic nerve causing numbness, tingling, and pain, says the National Institute of Neurological Disorders and Stroke. The pain is usually located in the buttocks, thigh, and often down the leg, which is the path of the sciatic nerve. Treatment for piriformis syndrome includes ice, rest, anti-inflammatory medication and stretching exercises.
Piriformis Stretch
Lying on your back with both knees bent, place the ankle of the injured leg over the knee of your uninjured leg. Hold the thigh of the uninjured leg and pull it toward your chest. Hold the position for 15 to 30 seconds. Repeat three times. You should feel this stretch along your buttocks and posterior hip.
Hamstring Stretch
Position the heel of your injured leg on a stool about 15 inches high. Keeping your knee straight, lean forward bending at the hips until you feel a mild stretch in the back of your thigh. Hold the stretch for 15 to 30 seconds. Repeat three times, twice a day.
Prone Hip Extension
Lie down on your stomach with a pillow underneath your hips. Bend one knee and tighten your buttocks muscles as you lift your leg about 6 inches off the floor, making sure to keep the leg on the floor straight. Hold this position for five seconds, lower your leg and then relax. Repeat this exercise with the other leg. Perform three sets of 10 repetitions.
Quadriped Arm/Leg Raises
Kneel down on your hands and knees. While tightening you abdominal muscles, raise one arm and the opposite leg up and out. Hold this position for five seconds. Slowly return to the start position. Repeat this movement with the opposite arm and leg. Do 10 repetitions on each side.
