A massage relaxes your piriformis muscle, which can prevent spasming and reduce the pressure on your sciatic nerve. A massage spurs the release of pain-fighting endorphins, which can reduce your experience of pain from piriformis syndrome.
What is the best treatment for piriformis syndrome?
While medications, such as pain relievers, muscle relaxants, and anti-inflammatory drugs may be recommended, the mainstay of treatment for piriformis syndrome is physical therapy, exercise, and stretching. Specific treatments may include: adjustments in gait. improved mobility of sacroiliac joints.
Does piriformis syndrome go away?
The pain and numbness associated with piriformis syndrome may go away without any further treatment. If it doesn’t, you may benefit from physical therapy. You’ll learn various stretches and exercises to improve the strength and flexibility of the piriformis.
How do I relax my piriformis muscle?
2. You can stretch the piriformis seated
- First, roll up a hand towel into a Tootsie Roll shape.
- Next, sit on a firm surface, and find your “butt bones” — the two bones at the lowest part of your posterior.
- Sit directly on top of those bones.
- Then take the towel and place it behind the bones, under your gluteal muscles.
What is the best sleeping position for piriformis syndrome?
If your doctor has diagnosed you with piriformis syndrome the best position is to lay on your back—Lay with a pillow under your knees and a circular object (such as a rolled up towel) under your low back for support. Click here for stretches that help alleviate piriformis syndrome.
What causes piriformis to flare up?
Causes and Symptoms of Piriformis Syndrome
The piriformis can be injured or irritated for several reasons. Most of these can be linked to two major causes: Muscle spasms and damage caused by strain. Direct compression and trauma.
What is the best exercise for piriformis syndrome?
- Lie on your back with your legs straight.
- Lift your affected leg and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder.
- Hold the stretch for 15 to 30 seconds.
- Repeat with your other leg.
- Repeat 2 to 4 times on each side.
What aggravates piriformis syndrome?
Piriformis syndrome is most often caused by macrotrauma to the buttocks, leading to inflammation of soft tissue, muscle spasm, or both, with resulting nerve compression. Microtrauma may result from overuse of the piriformis muscle, such as in long-distance walking or running or by direct compression.
Can stretching make piriformis worse?
Remember from earlier, however, that stretching should only be done when the muscle is short. The over-lengthened piriformis may compress the sciatic nerve because they are contracting to attempt to pull the body back into neutral.
Is walking good for piriformis pain?
Walking is a surprisingly effective approach for relieving sciatic pain because regular walking spurs the release of pain-fighting endorphins and reduces inflammation. On the other hand, a poor walking posture may aggravate your sciatica symptoms.
Does heat help piriformis syndrome?
For some people, pain can be alleviated by alternating heat with cold. Lie on your stomach and place a heating pad on the area for up to 20 minutes. Do not fall asleep on a heating pad or you might burn yourself.
What irritates the piriformis muscle?
Overuse or repetitive movements, such as occur with long-distance walking, running, cycling, or rowing can lead to inflammation, spasm, and hypertrophy (enlargement) of the piriformis muscle. This can increase the likelihood of sciatic nerve irritation or entrapment.
How do I stretch my piriformis while sitting?
1. Simple Seated Stretch
- Start by sitting in a chair and cross your sore leg over the knee of your other leg.
- While keeping your spine straight, bend your chest forward. If you don’t feel pain, bend forward a little more.
- Hold this position for about 30 seconds.
- Repeat this stretch with your other leg.