If you’ve been noticing numbness or ache in your buttocks region, it could be due to piriformis syndrome. A painful situation that develops due to irritation or compression of the sciatic nerve, piriformis syndrome can happen due to running and different repetitive exercises that use the legs. On the opposite hand, it can even be caused by prolonged periods of sitting and weakness within the piriformis and glute muscles. We’ve rounded up eight stretches and exercises to assist with piriformis syndrome.
What is Piriformis Syndrome?
Piriformis syndrome is an uncommon, painful situation that happens due to irritation or compression of the sciatic nerve close to the piriformis muscle. The piriformis is a muscle that extends from the entrance of the sacrum – the triangle-shaped bone between your two hip bones in your pelvis, throughout the sciatic nerve to the highest of the femur. It helps allow your hip to rotate and permits your leg and foot to maneuver outward. A piriformis muscle spasm can put pressure on the sciatic nerve and trigger painful symptoms.
What Causes Piriformis Syndrome?
Although the precise trigger of piriformis syndrome is unknown, there are some issues that are suspected to trigger it:
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- A piriformis muscle spasm due to irritation of the muscle itself or irritation of a close-by construction such as sacroiliac joint or hip
- Tightening or swelling of the piriformis muscle in response to injury or spasm
- Bleeding within the space of the piriformis muscle
- Overuse of the muscle from extreme exercise
- Running and different repetitive exercises that use the legs
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- Sitting for prolonged periods
- Weakness in piriformis and glute muscles
What Are The Symptoms of Piriformis Syndrome?
The most common indicators of piriformis syndrome are acute tenderness within the buttocks and sciatica-like ache down the again of the thigh, calf and foot. Symptoms often become worse after extreme sitting, strolling or running. Below are indicators that you could be have piriformis syndrome:
- A dull pain, numbness or tingling within the buttocks
- Pain down the again of the thigh, calf and foot
- Pain when strolling up stairs or inclines
- Increased ache after prolonged sitting
- Reduced vary of movement of the hip joint
5 Tips To Prevent Piriformis Syndrome
1. Make certain to heat up earlier than you run or engage in a rigorous workout
2. Gradually construct up train intensity
3. Strength training, particularly targeting your glute muscles
4. Avoid running up and down hills or on uneven surfaces
5. Get up and transfer round if you’ve been sitting or mendacity down for a prolonged interval of time. If possible, alternate between sitting and standing whereas working.
4 Stretches for Piriformis Syndrome
1. Pigeon Pose
Pigeon pose works as a hip opener and ahead bend, stretching your thighs, groin, back, piriformis and psoas. Start on all fours, then bring your proper knee ahead to your proper wrist. Your proper ankle will be someplace in entrance of your left hip. Slide your left leg again and level your toes, with your heel pointing as much as the ceiling.
Scissor your hips collectively by drawing your legs towards every other, keeping your hips level. Inhale, coming onto your fingertips, lengthening your backbone and opening your chest, and exhale strolling your hands ahead bringing your higher and decrease physique towards the floor. Rest your forearms and brow on the mat and keep for 5 to 10 breaths. Repeat on the opposite side.
2. Standing Figure Four
The standing determine 4 stretch is a balancing pose that opens the hamstrings, quadriceps and glute muscles. It advantages your decrease back, feet and ankles, hamstrings, hips, knees, pelvis and quadriceps. Begin in chair pose, taking a number of breaths with each feet grounded on the floor. Make sure your thighs are low and your weight is in your heels.
Bring your hands collectively at your coronary heart and peel your proper foot off the ground. Keep your left knee bent as you cross your proper ankle over to relaxation in your left thigh simply above your knee. Your legs ought to form a triangle shape. Hold for 3 to 5 breaths, launch the leg to the floor and repeat on the opposite side.
3. Knee To Opposite Shoulder Stretch
This stretch loosens your gluteal and piriformis muscles. Begin by mendacity flat in your again with your feet flexed. Bend your proper leg and clasp your hand round your knee. Gently pull your proper leg throughout your physique towards your left shoulder so that you are in a twist. Hold it for 30 seconds, solely pulling your knee so far because it will comfortably go. You ought to really feel relief in your muscle, however not pain. Return to beginning position, repeat for 3 reps, then switch to the opposite side.
4. Sitting Spinal Stretch
This stretch helps create space within the spine, releasing pressure on the sciatic nerve. Start sitting on the bottom with your legs prolonged in entrance of you and your feet flexed upward. Bend your proper knee and place it flat on the floor on the outside of your left knee. Place your left elbow on the outside of your proper knee serving to you gently flip your physique to the right. Hold for 30 seconds, repeat three times and switch sides.
4 Exercises for Piriformis Syndrome
1. Lower Ab Strength Exercise
Begin mendacity in your again with your knees bent and feet flat on the floor. Engage your abdomen muscles by pulling your stomach button in towards your spine. Lift your proper foot off the floor, bringing your knee towards your chest and cease when it hits a proper angle. Lift the left knee as much as the identical position. Lower one leg at a time to beginning position. Alternate till you’ve lifted every leg eight to 12 times, ensuring your abs are engaged and your decrease again is flat on the floor.
2. Press Up Extension
This train will assist relieve ache from piriformis syndrome. Start mendacity in your abdomen and press the physique up on the elbows whereas your pelvis stays in contact with the floor. Keep your decrease again and buttocks relaxed and transfer as much as the palm of your hands out of your elbows if you can. Hold the press up place for 5 seconds when you’re beginning out and work as much as 30 seconds per repetition. Aim for 10 repetitions.
3. Bridge Pose
The bridge pose helps strengthen the pelvic muscles and sacroiliac joint. Start mendacity in your again with each knees bent and arms straight at your sides. Slowly raise your hips off the floor whereas engaging your core. Your physique ought to form a straight line out of your knees to your shoulders. Hold for 5 seconds then slowly decrease your hips again down to the floor. Repeat eight to 10 times.
4. Bird Dog Exercise
The bird canine train additionally strengthens the sacroiliac joint and helps reduce extra movement that aggravates the sciatic nerve. It works the erector spinae, rectus abdominis and glutes. Start on all fours with hands directly under the shoulders and knees under the hips. Raise your proper arm straight in entrance of your physique and lift your left leg straight behind. Hold for 5 seconds and switch sides. Complete three to 5 repetitions on every side of the body.
If you’re coping with piriformis syndrome, check out these stretches and exercises to deal with it.
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