Piriformis syndrome is the irritation of the sciatic nerve that runs from your sacrum, through each side of your buttocks and into each leg. It is often caused by the constant rubbing of the piriformis muscle against the nerve The muscle runs almost parallel with the nerve beneath your buttocks near the hip joint. Physical therapy can help alleviate the symptoms and correct your problem. It includes a combination of therapeutic exercises, massage and movement screening. Always follow your doctor's guidance in your physical therapy program.
Significance
You are more susceptible to piriformis syndrome if you sit often and do not move, causing a constant pressure upon the nerve and muscle, says physical therapist Ron Miller in the SpineHealth.com article, "Exercise for Sciatic Pain from Piriformis Syndrome." Over time, this compression can cause low back pain or pain on one side of your leg. This leads to an improper movement pattern when you walk, climb stairs and move your spine. The improper movement habits cause secondary problems, such as arthritis on one knee or hip and ankle stiffness.
Corrective Exercises
Many exercise professionals and physical therapists use corrective exercise training to help you re-establish proper movement patterns. This reduces risk for piriformis syndrome and alleviates the irritation of the sciatic nerve. This method addresses the source of the pain and movement dysfunctions rather just treating the local symptoms, explains fitness professional Anthony Carey, author of "Pain-Free Program." For example, if one side of your pelvis is higher than the other side, it can cause the shoulder on the same side of the higher pelvis to tilt up or down, causing compressional force upon the hip. That means when you stand, sit or walk, one side of your body will be compressed more than the other side. By addressing the uneven balance in your pelvis, spine and shoulder girdle, you decrease the compression and eliminate the painful symptoms of piriformis syndrome.
Opposite Leg and Arm Reach
The prone opposite leg and arm reach is designed to move your muscles and tissues in your arms, shoulders, torso, hip and legs. Lie on the ground face down with your head between your arms, your legs slightly apart and your forehead on the ground. Place a small towel beneath your forehead for cushioning. Extend your left arm away from your head by sliding your hand on the ground. Simultaneously extend your right leg away from your body. You'll feel a slight tug in your torso and hip. Hold this stretch for five seconds. Then extend your right arm away from your head and extend your left leg away from your body. Hold this stretch for five seconds. Perform two sets of 20 reps total. You may notice that one side of your body stretches more than the other.
Piriformis Stretch
The piriformis stretch alleviates the tension and pain in your piriformis and other deep tissues in your buttocks. Lie on the ground on your back with your feet flat on a wall about hip-width apart. Put your arms out to your sides. Cross your left foot over your right thigh near your kneecap. Push your left knee toward the wall gently to increase the stretch. Hold it for five to six deep breaths. Do not rotate your pelvis or right leg. Switch legs and perform the stretch on the opposite hip.
References
- Spine-Health.com: Exercise for Sciatic Pain from Piriformis Syndrome; Ron Miller
- "Pain-Free Program"; Anthony Carey; 2005
