Piriformis syndrome is the inflammation of the sciatic nerve deep in the buttocks or compression of a disc in the lower spine that causes pain in the hip. This is often caused by excessive sitting, stiff hip joints or improper movement, explains corrective exercise specialist Anthony Carey, author of "Pain-Free Program." Corrective exercises, which you can perform daily several times a day, can alleviate the symptoms and the cause of piriformis syndrome.
Wall Piriformis Stretch
This exercise stretches the buttocks without placing excessive stress on your spine. Lie on the floor on your back with your feet on a wall about hip-width apart. Cross your left ankle over your right thigh near your knee, and gently push your left knee toward the wall. You should feel a stretch in your left buttock. Hold the stretch for five to six deep breaths. With each exhalation, push your left knee toward the wall a little more. Perform two sets of stretches on each hip.
Tabletop Hip Stretch
This exercise stretches the buttocks while improving stabilization strength in your torso and hip. Use a table or a platform that is as high as the top of your thighs. Put your outer left thigh and lower leg on top of the table, and keep your right leg straight. Put your hands on your lower leg for support, and keep your torso upright. Exhale and lean your torso forward at your waist without rounding your spine. Hold this stretch for five to six deep breaths. With each exhalation, lean forward a little more to increase the stretch. Perform two sets of stretches on each hip.
Basic Sun Salutation
The sun salutation improves mobility in your hip and spine to increase the space between your vertebrae and improve muscle and tissue elasticity in your body. Stand with your legs together and raise your arms over your head. Inhale and lean your torso back slightly, pushing your hip forward. Exhale and bend your torso forward, reaching with your hands to touch your toes or the floor. Hold this position for two to three deep breaths. Roll your spine up slowly to return to the starting position. Perform two to three sets of five to six repetitions.
Expert Insight
Physical therapist Gray Cook, author of "Movement" and co-founder of Functional Movement Systems, states that there is no one-size-fits-all method to treat any back or hip pain. Since everyone's body, health and attitudes toward wellness are different, the cause of pain and the path to recovery varies with each person. Consult with a physical therapist or a qualified exercise professional who can customize a corrective exercise strategy for you to eliminate hip and back pain, including piriformis syndrome.
References
- Spine-Health.com; Exercise for Sciatic Pain from Piriformis Syndrome; Ron Miller
- "Pain-Free Program"; Anthony Carey; 2005
- "Movement"; Gray Cook; 2010
