Piriformis syndrome develops when your piriformis muscle -- which stretches from your lower back to your thigh -- tightens, putting pressure on your sciatic nerve in the process. Common symptoms of piriformis usually appear in the form of sciatic nerve pain, which includes a deep pain in your lower back, butt or hamstring. Stretching exercises are usually recommended for the treatment of piriformis syndrome, according to the American College of Sports Medicine, but sufferers should refer to their health-care provider before attempting any exercises. If you feel any pain while performing these stretches, stop immediately and contact your doctor.
Buttock Stretch
Sit on the floor with your legs straight. Bend your injured leg and pull the calf across the straight leg's thigh, bringing your foot to rest next to your knee. Grab your bent knee with the opposite arm -- the arm on the same side of the body as your straight leg -- and pull your knee across your center line. Hold the position for 30 seconds and return to starting position. Repeat twice more.
Thigh Cross
Lie flat on the floor, face up and legs straight. Lift your injured leg toward the ceiling, keeping it straight. With your shoulders against the ground, lower your lifted leg across the opposite hip. When you feel your buttock muscles begin to stretch, hold the position for 30 seconds. Return to the starting position and repeat the stretch twice.
Seated Piriformis Stretch
While seated in a chair, cross your injured leg across your other leg, bringing the ankle to rest on your thigh. Lean forward, lowering your chest toward your crossed leg. When you feel your muscles begin to stretch, hold the position for at least 15 seconds but no longer than one minute.
Supine Piriformis Stretch
Lie face up on the floor with both knees bent. Cross your injured leg so that your foot comes to rest on your other leg's knee. Place your hands behind the uninjured leg's knee and pull toward your chest. When you feel the stretch in your buttocks and hips, hold the position for at least 15 seconds but no longer than one minute.
Piriformis Pigeon Pose Stretch
Lie on the floor, face down, with your legs straight and arms extended in a full push-up pose. Bring your injured leg under your stomach and rest it so that the knee bends at a 90-degree angle. Lower yourself toward the ground, using your body weight for pressure in the stretch. Hold the position for at least 15 seconds, but no longer than one minute.
