How to Do Piriformis Stretches to Relieve Piriformis Syndrome

Piriformis syndrome can cause buttock pain or numbness that may travel down the back of the leg when the piriformis muscle irritates the sciatic nerve, according to MedlinePlus. Because disk problems, arthritis, hamstring injuries, and other conditions can feel similar, Cleveland Clinic notes that diagnosis often means ruling out other causes. Use these stretches as gentle self-care, not as a way to diagnose yourself.

Before stretching, do 5 to 10 minutes of easy walking or another low-impact movement, a warm-up approach recommended in the AAOS hip conditioning program. Move slowly and keep the effort comfortable. If sitting makes symptoms worse, stand up and walk briefly before starting.

Lie on your back with both legs relaxed, then bend one knee and gently draw it across your body toward the opposite shoulder. Stop when you feel a stretch deep in the buttock, not sharp pain. This knee-to-shoulder piriformis stretch is one of the movements described by Cleveland Clinic.

Lie on your back with both knees bent, cross one ankle over the opposite knee, and gently pull the uncrossed thigh toward your chest. Keep your neck and shoulders relaxed while the crossed knee opens away from you. This ankle-over-knee position targets the piriformis and buttock area, and similar hip stretches are shown by Cambridge University Hospitals NHS.

Sit on a sturdy chair with both feet on the floor, cross one ankle over the opposite knee, and lean forward from your hips with your back straight. You should feel the stretch in the buttock of the crossed leg. The University of Michigan back care guide describes a seated piriformis stretch and advises stopping if pain worsens or spreads.

Lie on your back with knees bent and feet flat, tighten your stomach lightly, and lift your hips until your body forms a gentle line from shoulders to knees. Lower slowly and keep the motion controlled. Strengthening muscles around the hip can support the joint, and Cleveland Clinic includes bridges among exercises for piriformis syndrome.

Lie on your side with knees bent and feet stacked, then keep your feet together while lifting the top knee a small distance. Lower slowly without rolling your pelvis backward. Hip and buttock strengthening exercises such as clams can help support the area, as outlined by East Cheshire NHS Trust.

Stop any stretch or exercise that causes sharp pain, spreading symptoms, or pain that stays worse afterward. MedlinePlus recommends contacting a provider if pain lasts longer than a few weeks or starts after an accident, and getting urgent help for sudden severe back or leg pain with weakness or numbness, trouble controlling the foot, or loss of bowel or bladder control. A clinician or physical therapist can check whether piriformis syndrome is really the source and guide the right plan.