Your piriformis is one of several small straplike muscles that sits between your glute muscles and the bones of your pelvis. If the piriformis tightens and shortens it can compress your sciatic nerve, causing pain, tingling and numbness down the leg. Piriformis syndrome is not the only possible cause of sciatica, so you should consult a medical professional for a definitive diagnosis. If your problems are due to piriformis muscle tightness, stretching this small muscle may help relieve the symptoms.
Lying Stretch
Lie on your back, both knees bent to about 90 degrees. Cross one leg over the other, positioning your knees one above the other. Gently pull your lower leg toward your chest until you feel a stretch deep in your hip. Note that this position is very similar to a glute stretch, but unlike the glute stretch both knees should remain lined up with the midline of your body. You can also perform this stretch with just one leg at a time by pulling your knee and ankle toward your torso. Remember, your knee should stay over your torso, not out to the side.
Seated Stretch
The seated piriformis stretch works almost exactly like the lying stretch. Sit down on the floor with your feet planted in front of you, knees bent to 90 degrees. Cross one knee over the other and gently lean forward from the hips until you feel a stretch deep in your hip. You might also feel a stretch in your lower back muscles. Avoid doing this stretch while seated in a chair, if possible, because the shift in position can encourage you to round your back, which shifts the emphasis of the stretch away from the piriformis muscle.
Additional Stretches
If your piriformis is tight, your lower back and hip muscles might be tight as well. Stretching all of the muscles involved helps stop the cycle of muscle tightness and imbalance. Stretch your glutes by sitting or lying with your legs bent. Cross one ankle over your opposite knee, but unlike the piriformis stretches you should allow your uppermost knee to drop to the side as far as possible. Pull gently on your lower leg to bring your upper ankle and knee evenly toward your body.
For one of the simplest back stretches, draping yourself stomach down over a stability ball.
Further Considerations
Hold the piriformis stretch to the point of muscular tension, not pain. Stretch after doing a mild warm-up, such as a brisk walk, or at the end of your workout when your muscles are still warm. Breathe normally as you stretch, hold each stretch for at least 15 to 30 seconds, and make sure to spend equal time stretching both sides. Certain factors such as poor body mechanics, sitting for long periods or running on hard surfaces can aggravate piriformis syndrome, so your physician might recommend pursuing a different type of exercise.
