Piriformis syndrome occurs when the piriformis muscle, which lies behind your hip joint, aggravates the sciatic nerve, causing pain that radiates down the back of your leg. Physical therapy is an essential part of any treatment plan for the condition, according to Loren Fishman, a doctor who has treated more than 7,000 patients with piriformis syndrome. A physical therapist is likely to recommend a series of stretching, or range-of-motion, exercises to alleviate your symptoms. Follow her advice closely and consult your doctor if the exercises don't help.
Pigeon Pose
The pigeon pose is a challenging yoga exercise that stretches the piriformis muscle, which separates your upper legs when your knees are flexed. Start on your hands and knees with the former below your shoulders and the latter below your hips. Move your left knee forward until it touches your left wrist, then outwardly rotate your hip and move your lower leg across your body, placing your foot under your right hip. Extend your right leg backward, then place your fingertips on the floor beside your hips, position your torso upright and lower your hips as much as possible. Lean forward over your front leg to deepen the stretch. Hold this position for 10 to 30 seconds, then switch legs. Since performing the stretch is difficult, don't force it too far, especially at first; stop when you feel light tension through your buttocks.
Lying Piriformis Stretch
Start on your back with your legs extended and heels on the floor to perform the lying piriformis stretch. Draw your affected knee toward your chest until your thigh is vertical, then rotate your hip so your lower leg crosses your waist. Grasp your ankle and knee and pull your lower leg toward your chest and across your torso until you feel a gentle stretch through your buttocks, then hold for at least 10 seconds. Repeat the stretch with your non-affected leg to promote muscular balance.
Seated Piriformis Stretch
There are multiple variations of the seated piriformis stretch. The first is similar to the lying stretch, as you sit upright, cross the ankle on the same side as your affected leg over your opposite knee and pull your lower leg diagonally toward your chest. You can also start with both knees flexed and your feet on the floor. Cross your ankle over your knee, the place your hands behind the knee of your healthy leg, pulling it toward your chest to outwardly rotate your injured hip. Hold either stretch for 10 seconds or more.
Walking Piriformis Stretch
The walking piriformis stretch is a dynamic flexibility exercise, which involves lengthening and shortening the piriformis muscle repeatedly. Stand upright, lift your left knee and outwardly rotate your hip, crossing your lower leg in front of your right thigh. Pull your ankle and knee toward your right shoulder with both hands, then release your leg and step forward. Repeat with your right leg and continue alternating legs as you walk across the room, taking at least 10 total steps. Try to increase the range of motion with each repetition.
References
- Spine-Health; Piriformis Syndrome -- Another Irritation to the Sciatic Nerve; John Revord; April 2000
- Get Body Smart: Piriformis Muscle
- Huffpost Health; Piriformis Syndrome: A Pain in the...Back; Loren Fishman; April 2011
- "Yoga Journal"; Bird of Paradise; Jason Crandell
- ExRx.net: Lying Piriformis Stretch
- ExRx.net: Seated Piriformis Stretch
