Piriformis St
retches for Relief
Piriformis syndrome
can cause pain or aching in the buttock and sometimes pain, tingling, or numbness that travels down the leg
. Gentle stretching may help some people, although similar symptoms can also come from the lower back or other causes.
1. Supine Figure-4 Stretch
- Lie on your back with both knees bent.
- Place your right ankle over your left thigh, making a “4.”
- Gently pull the left thigh toward your chest.
- Hold 20–30 seconds, then switch sides.
- Repeat 2–3 times per side.
2. Knee-to-Opposite-Shoulder Stretch
- Lie on your back with one leg straight.
- Bring the affected knee toward your opposite shoulder.
- Gently guide it across your body.
- Hold for 20–30 seconds without forcing the movement.
3. Seated Piriformis Stretch
- Sit upright in a chair.
- Place one ankle over the opposite knee.
- Keeping your back relatively straight, lean forward gently from your hips.
- You should feel the stretch in the buttock.
- Hold 20–30 seconds and repeat 2–3 times.
4. Supine Piriformis Stretch
- Lie on your back and bring one knee toward your chest.
- Use the opposite hand to gently guide the knee toward the opposite side.
- Keep your shoulders relaxed on the floor.
- Hold 20–30 seconds.
5. Gentle Hip External-Rotation Stretch
- Lie on your back with your knees bent.
- Let one knee slowly move outward while keeping the pelvis stable.
- Return to the starting position and repeat gently.
Important safety tips
You should feel a mild stretch, not sharp pain. Stop if a stretch causes increasing shooting pain, numbness, tingling, or weakness down the leg.
If buttock/leg pain persists, keeps returning, or is accompanied by significant weakness, loss of bladder/bowel control, numbness around the groin, fever, or severe unexplained pain, seek medical attention rather than relying on stretches alone.
