The piriformis syndrome is the constant irritation of the sciatic nerve along the piriformis muscle, which lies deep in your lower buttocks and runs parallel to the nerve. This often occurs on one side of the hip and causes inflammation to the nerve, causing weakness and possibly paralysis to the leg, according to physical therapist Ron Miller, a contributing writer for Spine-Health.com. Stretching the hip and lower back joints and muscles can reduce pressure on the nerve and prevent the pain from returning.
Causes
Many factors can contribute to piriformis syndrome, such as nerve compression in the lower spine by a herniated disc, hip stiffness and nerve compression in the buttocks from sitting too much.
The elevation postural deviation, in which one side of your pelvis is lower than the other side, can compress your torso and hip on top of the hip joint, which can irritate the sciatic nerve. This posture can also cause one shoulder to be higher than the other, and one leg to feel heavier and shorter than the other.
Wall Piriformis Stretch
This exercise stretches your hip to open up the nerve canal and reduce the pressure on the sciatic nerve without placing pressure on your hip and spine. Lie on the ground on your back with your feet up on a wall about hip width apart. Keep your knees and thighs parallel to each other. Cross your left ankle over your right thigh near your knee, and push your left knee gently toward the wall. You should feel a stretch in your left hip. Hold the stretch for five to six deep breaths. Switch leg positions and repeat the stretch on the right hip, then repeat each side.
Supine Sciatic Nerve Stretch
The supine stretch is similar to the piriformis stretch, but with this stretch, you open up the sciatic nerve canal not only in your hip, but also along the entire leg. Lie on your back with your legs straight. Bring your right knee to your ribs and grab the back of your knee. Slowly straighten your leg straight up as much as you can while flexing your foot toward your face. Rotate your leg toward the middle of your body as you stretch. Hold this position for five to six deep breaths. Perform two to three stretches per leg.
Standing Piriformis Stretch
This exercise stretches one hip joint while strengthening your opposite hip in a standing position. It also improves your spinal posture and stability. Stand in front of a table or platform that is as high as your upper leg, and put your right outer leg on top of the table so that your lower leg is parallel to the table's edge. Tighten your left buttock to maintain your posture and lean your torso forward without moving your spine to increase the stretch. Hold the stretch for five to six deep breaths. Lean your body back up and repeat the stretch on the other side, then do the stretch on each side again.
References
- Spine-Health.com: Exercise for Sciatic Pain from Piriformis Syndrome
- "Pain-Free Program"; Anthony Carey; 2005
