Piriformis Syndrome

Guaranteed Relief from Piriformis Syndrome Now

I’ve suffered from Piriformis Syndrome for about four years now. I injured my leg playing tennis with my brother one day. Later that night after I had calmed down I started experiencing  EXTREME pain. We’re talking a 9 out of 10. I dont know about you but I do not deal with pain very well. Just ask my wife. I wasn’t sure what was happening to me and why I was having this consistent debilitating pain . I couldn’t walk for a day or two and the pain lingered for months. At first I thought I just pulled a muscle, but it just wouldn’t heal. Finally I sought help. First on the internet and then from my doctor. I found some information on piriformis syndrome. A debilitating condition that was hard to find. I finally was referred to a doctor who knew how to treat my piriformis syndrome correctly. Her name was Dr. Hartley and she changed my life within minutes of meeting her. She INSTANTLY brought great relief to the piriformis syndrome pain that I was experiencing. On this site I am going to show you how to get that relief from piriformis syndrome. Starting with the video below. It will help your piriformis syndrome 


Piriformis Syndrome and How to Treat it with Piriformis Stretch

What is Piriformis Syndrome?

The Piriformis muscle is a band of muscles near the top of the hip joint. When it abnormally compresses the sciatic nerve (the large nerve that runs from the lower back through both legs) it causes a condition called Piriformis Syndrome. The symptoms usually starts with pain and numbness in the buttocks area, which can then develop into severe pain. It can spread down the sciatic nerve creating a condition called sciatica. (CLICK HERE for our Sciatica Stretch).
Piriformis syndrome is usually caused by trauma to the area, prolonged sitting or repetitive strain to the area due to many things like activities such as long distance running. Check with your local doctor for a proper diagnosis. To relief the pain, you can try resting the muscles, applying ice or heat depending on your preference. Stretching exercise have also proven themselves as a pain relief to the symptoms. We provide a guide for a Piriformis Stretch below.

Equipment needed: yoga mat or similar and Optional- Piri-Stretcher
Target body part: Piriformis muscle 

Step 1:
Lay down comfortably on the floor/mattress, bend your knees and put your feet on the floor. This is the starting position.

Step 2:
Cross over one leg to the opposite side with the side of the foot resting on the other knee. Grab the back of the thigh of the resting leg with both hands.

Step 3:

Pull the thigh off the floor, pushing the other leg as close as you can to your chest without lifting your back off the floor. You should feel the stretch from your glutes to your buttocks. Maintain this position with your head and back staying on the floor.

Step 4:
Hold the stretch 30 to 60 seconds. Gently inhale and exhale. Maintain your breath and form. Repeat steps 1 through 4 with the other leg.

*Remember, if one leg feels tighter than the other, focus and spend more time stretching the tighter leg.

Supine Hamstring Stretch for Piriformis Syndrome

What is Sciatica?

Sciatica is a form of leg pain, with the possible inclusion of tingling, weakness, and numbness. Sciatica is not a medical diagnosis by itself, instead, it’s an underlying symptom of lower back disorders (sometimes associated with piriformis syndrome) including but not limited to degenerative disc disease, spondylolisthesis, (a condition in which a disc in the vertebrae slides forward over the bone below it) lumbar herniated disc (a bone disc that degenerated and breaks causing the core to leak), and spinal stenosis (an abnormal narrowing of the spinal bone channel).

If you are feeling numbness and pain in one of your legs or both and suspect it might be sciatica, and you have ruled out piriformis syndrome. It wouldn’t hurt to check with your local doctor before the condition gets worse. Stretching exercises is a proven treatment for sciatica. Although it won’t eliminate the source of the back problem, it will relieve the sciatica symptom. One of the best stretching exercises for sciatica is the Supine Hamstring Stretch.

Supine Hamstring Stretch for Piriformis Syndrome

Equipment needed:
-Yoga mat or similar. Something you can lie comfortably on
-Hand towel/strap

Target body part: Calves, shins, and thighs

Step 1:
Lie on your back flat on the floor/mat in a comfortable position.

Step 2:
Lift one of your feet straight up, and loop your towel/strap on to the bottom of one foot. Keep the other leg as straight and as flat as u can on the floor. Try to straighten the leg while pulling down the towel towards your chest as best as you can without lifting your hips up off of the floor. Contract your abdominal muscle to stabilize the spine.

step 3:
Hold this position for 5 seconds, gently exhale. Pull the toes downward with the towel while pushing the heel towards the ceiling. You should feel a stretch along the back of the knee and thigh.

step 4:
After 5 seconds, release the stretch and go back to the starting position. Repeat steps 1 through 3 with the other leg. This is one repetition.

Step 5:
Repeat for 20 repetitions. Maintain slow breathing and form throughout the exercise.
After rest, do another set of 20 repetitions. Follow these steps daily and it may help with your piriformis syndrome.

 Laying Hip Stretch for Piriformis Syndrome

This is one of the most gentle and most popular ways of stretching the Hips and Glutes. This can be done by almost any age or fitness level. This stretch should be added to your daily routine for general sciatica health. This is also a very useful tool for general flexibility. This stretch can be done by practically anyone and held very easily for a long period of time. This stretch is intended to improve your flexibility in your Hips and Glutes. It only takes a few minutes to stretch and warm up your muscles and joints. But for best results, the key is to do all of the stretches we provided every day. Also taking a nice hot shower before or after stretching can also help you feel more flexible and limber.

Laying hip Stretch for Piriformis Syndrome

Equipment needed: Yoga mat or something similar 

Target body part: Iliopsoas (HIP)

Step 1:

Lay flat on your back

Step 2:

Bend your right leg, and then put both hands behind the back of your right thigh, near your knee.

Step 3:

Pull your thigh in toward your chest. Aiming toward the opposite shoulder.

Step 4:

Hold your thigh in place for 10 to 30 seconds.

Step 5:

Slowly straighten your right leg, and then bend your left leg.

Step 6:

Repeat the stretch 2 to 3 times, working toward the stretch for a longer period of time.  

Follow these steps daily and it may help with your piriformis syndrome.

(IT) band supine hip rotation for Piriformis Syndrome

Back pain is the most common discomfort that adults experience these days. With lower back pain being the most common of all back pain. Relief is a constant but unattainable quest for most, as they struggle with the daily aches and pains in these sensitive parts of the spine.

Stretching the (IT Band) is something that people rarely think of unless they are involved in sports of some sort. Because it is not a muscle, it doesn’t occur to people that it would need to be stretched. The IT band provides attachment for the gluteus maximus and tensor fascia lata for hip abduction and provides stability to the knee. This stability is useful for running and walking.

 How to help prevent IT Band problems and Piriformis Syndrome

1. Get fitted with appropriate shoes or wear orthotics.

2. Thoroughly stretch before running.

3. Avoid crossing your legs while sitting.

4. Do stretches regularly.

5. If it hurts don’t run through it.

IT Band Supine Hip Rotation for Piriformis Syndrome

Equipment needed: Yoga mat/similar mattress

Target body part: Iliotibial Band 

Step 1:

Lie flat on your back, with your knees bent and your feet flat on the ground.

Step 2:

Lift your left leg up and lay it over your right knee.

Step 3:

Now use your left leg to gently pull down on your right leg until you feel pressure.

Step 4:

Hold, Breath and Release. Repeat.  Follow these steps and it may help with your piriformis syndrome.

 Follow these steps daily and it may help with your piriformis syndrome.

Advanced Piriformis Stretch to Treat Piriformis Syndrome and Sciatica

In the previous articles, we’ve discussed how to treat piriformis syndrome and sciatica with the Piriformis Stretch, Supine Hamstring Stretch, and IT Band Stretch.
As we can see, all 3 target different body parts, the thigh, the piriformis, and the upper back. This is due to the complexity of the lower back, in which the whole part of the spine can contribute one way or another to the disease or injury while the leg will also experience symptoms of sciatica. However, the piriformis is more often than not the culprit or the problem, and more focus on the area is usually needed. In this article, we will explain an advanced form of the Piriformis Stretch. If you already practice the piriformis stretch regularly, this exercise will allow more intense stretching of the piriformis. Check out our guide for the basic Laying Hip Stretch if you haven’t yet.

Advanced Piriformis Stretch for Piriformis Syndrome

Equipment needed: yoga mat/similar mattress. Optional – Piri-Stretcher
Target body part: Piriformis muscle

Step 1:
Lay down comfortably on the floor/mattress, bend your knee and put your feet on the floor. This is the starting position.

Step 2:
Cross over one leg to the opposite side with the side of the foot resting on the other knee. Grab the back of the thigh of the resting leg with both hands.

Step 3:

Pull the thigh off the floor, pulling  the other leg as close as you can to your chest without lifting your back off the floor. You should feel the stretch right around your glutes, in your buttocks. Maintain this position and keep your head and back on the floor.

Step 4:
Hold the stretch for at least 60 seconds. Pulling it tighter as you go. Gently inhale and exhale. Maintain your breath and form. Repeat steps 1 through 4 with the other leg.

*Remember, if one leg feels tighter than the other, focus and spend more time stretching the tighter leg. 

Follow these steps daily and it may help with your piriformis syndrome.


Piriformis Syndrome Symptoms

Piriformis syndrome pain is very difficult to deal with as I’m sure that you know. You wouldn’t have googled piriformis syndrome and come to the most informative site that is only focused on piriformis syndrome and more importantly, long-term piriformis syndrome relief. I am going to help you get rid of the piriformis syndrome pain. But most importantly, Help you with your long-term piriformis syndrome pain relief. The most important aspect of this site is to do the things to stop it from happening in the first place. It is always better to do preventative exercises so you’re not masking the real problem. If you want to cure your piriformis syndrome long-term.

Piri Review2 Pic2 Piriformis Syndrome Cushions at a Discount

A quick note about the piriformis syndrome products on this page is that just because you might not be able to afford the listed prices doesn’t mean that you can’t find them on Amazon for a lower price. Just click any link and follow it to Amazon on any of these piriformis syndrome product pictures and most likely you will see a better deal if you just look around. I have seen slightly used versions of all of these piriformis syndrome products on Amazon for less than the listed retail prices here on the site. But I have a weird phobia about used products. The easiest way to find them at a discount is to just click through one of the piriformis cushions listed on this page and you will see different prices for new and used piriformis syndrome products as the links take you straight to the product pages on Amazon.

Piriformis Syndrome Massage Rollers at a Discount

Here are some examples of our piriformis syndrome. All you have to do is click the pictures below to follow the link. Just click on that link and many times you will be able to find the same product (in this case a piriformis syndrome massage roller) for less right there on Amazon. There are almost always multiple choices of the same type of product for sale at various prices and they are displayed right there for you to see.

Piriformis Syndrome Massage Kits

Let’s talk a little bit about piriformis syndrome and piriformis syndrome pain for a minute. These piriformis syndrome massage kits are very good for your long-term piriformis syndrome relief.

I believe piriformis syndrome pain relief can only come to you once you learn how to deal with it on a daily basis. It can strike at any time so you need to always be prepared. The best way to prepare is to make sure that your piriformis muscle and the muscles in your legs and glut area are always loose and limber.

The best way that I have found to accomplish this is with deep massage and stretching. The three kits on this page will all help you with these two things. If you haven’t already done so be sure to watch our piriformis stretch video series. After you do that come back to this page and choose one of these kits. I have broken them down into beginner, intermediate and advanced. Choose the one that works best for you.

Piriformis Syndrome Piri-Stretcher

It started as an annoying pain in my lower leg while I was playing tennis. Then the stiffness became much worse and MUCH more painful. I tried everything the doctor told me. Nothing was working and the pain was crazy! I wish I found this product and stretch when my piriformis syndrome first started. This stretch and stretcher start to work immediately. One of my favorite parts is its an all natural therapy. I received the Piri-Stretcher in the mail very fast ( I overnighted it). Everything was in the box that was supposed to be there. The product worked great. I was able to open it and find relief immediately. I would definitely do business with the seller again. It is a little pricey. Especially since it is a knee brace with a handle. But it is very well made and I could not find anything else like it. This product is made for this exact stretch so you can find instant relief.

Orthopedic Piriformis Syndrome Cushion

Piriformis Syndrome Cure

You need to know that there is no cure for piriformis syndrome that I am aware of. However, you can live a relatively pain-free life if you are willing to put in a little bit of work. We are going to review several piriformis massage rollers on this page so if you want to skip down to the reviews now just go ahead. Otherwise, hear me out for a minute while I discuss a few things like these piriformis syndrome massage rollers that are related to piriformis pain relief kits and how to deal with it.

You are going to need to learn how to stretch properly. We have an excellent video library on YouTube. Our YouTube channel is full of great videos of stretches and yoga poses that will help you to stave off a piriformis attack.

You should also be sure to go to our main stretch page. That is the best way to get started down the path to a life that is relatively pain-free. While there is no cure, that doesn’t mean that there is nothing that you can do to take control of your condition. For me, I found some relief from a combination of products including these piriformis massage rollers.

For me what has worked so far has been a steady regimen of stretches, weight lifting and the strategic use of some of the products that we promote on this site. Unfortunately, though there are cases of piriformis syndrome that require more than just stretching.

Piriformis Syndrome Surgery 

Some people may not respond well to or may not be able to participate in a proper stretching regimen. Fortunately, I have not had to have piriformis syndrome surgery. However, it is occasionally necessary for chronic sufferers.

I am no medical doctor but from what I understand the process involves snipping the tendons that attach the piriformis syndrome muscle to the surrounding bones. This may restrict the patients’ lateral movement or in layman’s term their ability to step or walk sideways.

It goes without saying that this surgery would render you unable to play many sports at a competitive level. With that said if you suffer from piriformis syndrome, you understand that the pain relief may well be worth having piriformis syndrome surgery.

Alright, I think that’s enough talk about piriformis syndrome surgery for the moment what we really want to do is keep you from having to have the surgery in the first place.

One of the ways that we can hopefully accomplish that is by following the stretches that we show on our main stretch page. I like to say this all over the site but if you have not been there you really need to check it out.

In addition to stretches, we also review many helpful products here. Below we will be reviewing six different massage rollers. Five of them are useful for your piriformis syndrome and the last one is a foot massager which you may find helpful for other reasons.

a info graphic for piriformis muscle
Piriformis Muscle infographic to help you better understand Piriformis Syndrome.