A piriformis stretch may help some people with buttock or hip tightness, but it won’t necessarily eliminate back or leg pain. Pain traveling down the leg can also come from the lower back or sciatic nerve, so don’t assume the piriformis is the cause.
A gentle deep piriformis stretch
Figure-4 stretch:
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Lie on your back with both knees bent and feet on the floor.
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Place your right ankle over your left thigh, just above the knee.
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Hold behind your left thigh and gently draw the left leg toward your chest.
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Keep your head and shoulders relaxed.
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You should feel a comfortable stretch deep in the right buttock, not sharp pain or strong pulling down the leg.
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Hold for 20–30 seconds, breathing normally.
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Relax and repeat 2–3 times per side.
You can make the stretch slightly deeper by gently moving the crossed knee away from your body, but don’t force it or bounce.
Stop if you feel nerve symptoms
If the stretch causes increasing tingling, numbness, burning, weakness, or shooting pain, stop rather than trying to stretch harder.
Seek medical attention promptly for back/leg pain accompanied by returns, a physiotherapist or clinician can determine whether the piriformis new bowel or bladder problems, numbness around the groin/saddle area, or significant leg weakness.
If your pain has lasted more than a few weeks or repeatedly returns, a physiotherapist or clinician can determine whether the piriformis, spine, hip, or another structure is actually responsible.
