Pseudo, or "fake," sciatica is also known as piniformis syndrome. It is a condition that mimics the pain of true sciatica, and occurs due to compression of the peripheral areas surrounding the sciatic nerve. This happens because of the contraction of the piniformis muscle, located in your gluteal area, that results in pain in your buttocks and hips that may radiate down your legs. Stretching and certain exercises are usually effective at alleviating symptoms. Consult your doctor before starting an exercise regimen.
Leg and Knee Stretch
According to exercise physiologist Joey Atlas's website Optimum Flexibility, one of the simplest and easiest stretches to alleviate pseudo sciatica pain is a basic leg stretch. Lie on the floor with your legs straight. Bend one knee into your chest, hugging it with your arms. Slowly bring the knee up towards your opposite shoulder, stretching it across your body. You should feel a decent stretch through your hip and buttock area. Hold the stretch for several breaths, then release and repeat on the opposite side.
Supine Piniformis Stretch
This stretch may relieve the pain and increase your range of motion. Lie on the floor with your legs straight and your arms by your sides. Bend your knee towards your chest. Pull your knee perpendicularly across your body. Do not force this motion. Hold the stretch for several breaths, then return to your starting position. Repeat on the opposite leg. Perform three sets of this stretch on each side.
Parivrtta Trikonasana
According to "Yoga Journal," the yoga pose Parivrtta Trikonasana, also known as the revolved triangle pose, can help to alleviate pseudo sciatica pain and stretch the piniformis muscle. To perform this pose, come into a push-up position with your arms straight. Lift your buttocks towards the ceiling, coming into an inverted "V" shape pose known as downward-facing dog pose. Step your right foot up between your hands. Keeping your left hand on the ground, revolve your chest towards the ceiling, bringing your arm straight up over your head. Your arm should be pointing toward the ceiling. Support your body with your back, not your left arm. Look up at your right arm. Hold the pose for 30 seconds, then return to downward-facing dog pose and repeat on the opposite leg.
Piniformis Stretch 2
The piniformis stretch 2 is another way of stretching the piniformis muscle to alleviate pseudo sciatica pain. Start in a tabletop position with your hips directly under your knees and your arms under your shoulders. Bend the knee of your affected leg, bringing it under your stomach. Allow the shin to rest on the ground beneath you. Bend your body over the leg in a relaxed position, supporting your body with bent arms. Hold for 30 seconds, then repeat on the opposite side.
