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 kind of massage is good for piriformis syndrome?
One technique used by massage therapists is applying direct pressure to the length of the piriformis with a tennis ball or the back of their fist, holding until some tissue relaxation is felt. Once the area is loosened, myofascial trigger point treatment and longitudinal stripping techniques can help reduce tension.
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 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.
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.
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.
Can chiropractor help piriformis syndrome?
Chiropractors view the body in its entirety, and will often treat other parts of the body, such as a foot or leg, in order to improve the condition of the piriformis muscle.
How should I sit to avoid piriformis syndrome?
Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting. Avoid sitting or lying down for long periods of time in a position that puts too much pressure on your buttocks.
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.
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.
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.
Why is piriformis syndrome so painful?
The pain is due to the piriformis muscle compressing the sciatic nerve, such as while sitting on a car seat or running. Pain may also be triggered while climbing stairs, applying firm pressure directly over the piriformis muscle, or sitting for long periods of time.