Piriformis Syndrome Exercises

Piriformis syndrome, in simple terms, is the feeling of pain in the hips, buttocks, and lower back, sometimes even running down to the back of the thighs. This is not a basic niggling pain. In fact, it is a constant deep ache that greatly limits any kind of movement, and causes tremendous discomfort to the sciatic nerve. Sciatica is a condition that takes a long time to recover, and some people suffer from it for all their lives.

The piriformis muscle exists between the hips and the buttocks, and it connects the lower regions of the spine to the thigh bone. Its presence is absolutely crucial in smooth hip movements and rotations, and obviously, if it is causing pain, all these simple movements become painful and extremely difficult.

The severity of the condition and the urgency of the affected person in curing it, goes a long way in deciding the intensity of the pain and the duration of its affliction.

The causes can be categorized into 2 groups―biochemical inefficiencies and training errors. Training errors occur when a person lifts very heavy weights, sits for very long periods of time, exercises on uneven or hard surfaces, or simply does not get enough activity in life.

Biochemical inefficiencies occur when an individual follows ineffective food habits, has a wrong posture or walking, or even due to inherent spinal problems.

Symptoms are most commonly associated with pain of very high degrees while sitting, standing, running, or turning the body. Stiffness, weakness, numbness, and an overall restriction in movement are also known to occur. This pain usually occurs in the back, on the hips, on the buttocks, and on the back portion of the thighs.

Sit on the floor with your legs straight out. Bend one leg over the other, so that your foot comes on the outer side of the other thigh. Now grab your foot and pull it gently towards the back, and hold this position for a few seconds. Carry out this exercise with the other leg too.

Lie straight on the ground and lift up one leg. Now move it across your body so that it is perpendicular to the other leg. Stretch it as far as you can, and hold the position for as long as you feel comfortable. Now repeat this with the other leg.

Sit upright on a bed or a chair, and place the heel of one leg on another chair that is right in front of you. Grab the toes of that foot and bend down as far as possible, till your forehead touches your leg. Hold for as long as possible, and then stretch the other hamstring in a similar manner.

Lie down flat on a surface, and place your left ankle over the right leg, so that it is placed on the outer side of the right knee. Now bend the right knee as much as you can, and hold the position for a few seconds. Repeat for the other leg as well.

Get down on your palms and knees (on all fours), and tighten your abdominal muscles. Now stretch out your left arm and your right leg in opposite directions, as far as possible, and for as long as you can. Return to original position, and stretch the other arm and leg.

These were a few exercises that are sure to provide you with some amount of relief. Carrying them out on a regular basis should help you make a speedy recovery. Remember that you must not overwork and over stretch yourself, as this may as well worsen the situation you are in.

Disclaimer: This story is for informative purposes only, and should not be replaced for the advice of a medical professional.