Sciatica Pain Relief For Piriformis Syndrome – Stretches and Exercises

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Muscle tightness or injury in your piriformis can result in pain in your hips and down your sciatic nerve (down the back of your leg). In this video I demonstrate 3 self-care treatments you HAVE to do in order to alleviate this debilitating pain.

HOW TO DIAGNOSE YOUR SCIATIC NERVE SYMPTOMS: https://youtu.be/KhTDej-LKRM

BULGED OR HERNIATED DISC TREATMENT AT HOME: https://youtu.be/fDkw-Zi5MBg

SCIATICA OR STENOSIS TREATMENT AT HOME: https://youtu.be/bgY7uWPOlRA

JARED’S FAVORITE FOAM ROLLER: https://amzn.to/2ULTpdN

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RELEVANT TIME STAMPS TO THIS VIDEO:
Sciatica explained: 0:31
Most common causes of sciatica: 1:28
What is piriformis syndrome: 2:36
Causes of piriformis syndrome: 4:17
Stretches and exercises for piriformis syndrome: 6:19
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Sciatica is irritation of the sciatic nerve. The most-common causes of sciatica that I see in my physical therapy clinic are a bulged/herniated lumbar disc, degenerative disc disease (DDD) and stenosis, and pirifomis syndrome (tightness/pain in the piriformis muscle).

Your piriformis is a muscle that that moves your hip. It originates on the outer edge of your tailbone and inserts over onto the outside part of the hip (the greater trochanter). Your sciatic nerve exits out of your spinal column and passes beneath this muscle. If the piriformis is tight or irritated it can put stress on the sciatic nerve and cause sciatica symptoms.

Common causes of piriformis syndrome and concomitant sciatica include sitting for long periods of time, increased pressure on the piriformis muscle (sitting on a wallet, sitting with your legs crossed), and piriformis muscle weakness.

In order to alleviate sciatica caused by piriformis syndrome, your treatment approach must include three key elements. They are massaging this area, stretching the muscle, and strengthening the muscle. Each one of these individually can offer you some relief to a degree; however healing will be faster and more complete if you incorporate all three methods.

MASSAGE (6:25): promotes tissue relaxation and fascial release to help the muscle move a little better. The best ways to massage the piriformis include a foam roller and/or a tennis ball.

STRETCHING (9:25): another great way to decrease tension in the piriformis. In this video I take you through a progression of stretches to help alleviate tension in the tight piriformis.

STRENGTHENING (13:20): oftentimes piriformis weakness can be a cause of piriformis syndrome. Contracting this muscle promotes blood flow into the area and can serve to “reset” the muscle if it’s in spasm. The best home exercises to strengthen your piriformis include clamshells and fire hydrants (quadruped external rotation).

Piriformis syndrome is a common cause of sciatica pain. Performing the techniques demonstrated in this video can help you Please see my video above for detailed demonstration on how to alleviate your sciatica caused by piriformis syndrome.

Please note – the techniques presented in this video are very generalized and may not be the best treatment option for the specific pain you’re experiencing. The content of this video is meant for information purposes only and should not be taken as a treatment plan for your specific needs. As always, you are encouraged to consult your doctor/physical therapist for a treatment plan that’s right for you.

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Comments

Tone and Tighten says:

Do you suffer from sciatic nerve pain? If it's because of that tight piriformis muscle these techniques will be a life-saver. Hope you get some relief and thanks so much for watching!

michael bott says:

Thanks for an excellent video! I swam and dog paddled a lot for the first time this year,the next day the pain started. Is it likely piriformis? Maybe over extended and now contracted? Thank you

Beth I says:

Good job. Thank you.

Solitarius ABA says:

So grateful I've found these exercises I was looking for. There is a lot out there but this channel had the best. Self massage, stretches and Strengthening … All in one, simple, informative and with a bit of fun… Thank you so much..!

Αγγελος Καρυδας says:

Thank very much. Your exercises are very helpful for my problem!!!You are great!!!

Julian Villegas says:

will doing these excerices keep the pain away or will the pain still be there

bri p says:

Sitting here going through this video with my husband. He's in heaven. Thank you.

Ohio Ladybug says:

I have been using the stretch where you are on your back and you cross your leg over to the other and pull it into your chest and standing and putting one leg on our high bed and bending over. These have helped me tremendously when I’m diligent. I’m looking forward to trying the rest. Thank you for sharing your knowledge.

Al Karim says:

What if you don’t feel stretch at all ! I have the same problem to the point when my right glut hearts bad when I sit especially driving but unfortunately doing that stretch exercice didn’t make to feel a stretch at all !!

bijela narcisa says:

Thank you for the explanation about sciatica, piriformis and exercises.This is so helpful and valuable information. This is definitely appreciated.

Fatncrap says:

Brilliant

Instant relief with the tennis ball

amina hussein says:

Thank you! It's helpful.

Gaurav Sirohi says:

Plz help me
My Mri report show spinal canal narrowing seen at L4 L5 S1

eckocrazy361 says:

Thank you sooo much, I've had this pain almost for 3 weeks and this relieved so much pressure

John Mickel says:

Coud be a pain in right KIDNEY AND DONT DO THIS?

Patricia Browne says:

Worse pain ever. I suffer with sciatica. Scoliosis. And arthritis in my back I wouldn't wish sciatica on anyone

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