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Piriformis Syndrome Stretches & Exercises - Ask Doctor Jo
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- čas přidán 19. 08. 2024
- Piriformis syndrome is literally a pain in the butt. The sciatic nerve runs underneath the piriformis muscle. When it gets tight and irritated, it often presses on the sciatic nerve causing symptoms of sciatica. See Doctor Jo’s blog post about this at: www.askdoctorjo...
These stretches and exercises should help with piriformis syndrome.
To start off, I am going to show you some modified stretches in a chair. These are better if done on the ground, but sometimes, you don’t have an area to lie down or maybe it is too hard or painful to lie on the ground. Seated in the chair, take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips. Hold this stretch for 30 seconds, and repeat 3 times. Now is the opposite knee to chest stretch. In the same starting position, now take your opposite hand, and pull your knee up and across towards the opposite shoulder. If you are very flexible, you can hug your knee. Hold this stretch for 30 seconds, and repeat 3 times.
The rest of the stretches and exercises are on the ground. The first two are like the ones in the chair except your back is on the ground. Cross the leg that is hurting over into a figure 4 position. Pull the good leg up towards your chest by grabbing underneath the knee. You can use a belt or leash to help pull the leg up if your hips are not very flexible. Next, you will keep the figure 4, Grab the knee on the same side of the pain with your opposite hand, and pull it up and across your body to the opposite shoulder. Hold the stretch for 30 seconds and perform 3 times.
Now you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down. Then you are going to lie on your side with the side you want to strength on the ground. Try to get your body in a straight line, and place your elbow on the ground just below your shoulder. Come up into a side plank. Hold it for 15-20 seconds, and work your way up to a minute. If this is too hard, you can start the side plank on your knees.
Finally, you will roll over onto your stomach. Try to keep your hips down on the ground, and bend your lower leg up at your knee so your foot is towards the ceiling. Slowly lift your leg up to the ceiling. You don’t have to go high because you don’t want to roll your body to the side when lifting. Start off with 10 of these, and work your way up to 20-25.
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Piriformis Syndrome Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **czcams.com/users/askdoctorjo*
Could you share the link or info of the pillow used. Is it suitable for sleeping too? Thank you in advance.
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: czcams.com/video/v-Nq8qm7RQk/video.html
@@AskDoctorJo ty ty ty
You're welcome.
thank you doctor. how to fold legs if I have minuscus tear in both knees . so pls suggest alternative
After following these exercises for 5 days, I no longer walk like Quasimodo. Thank you ever so much.
You're welcome! I'm glad they helped.
Did you do them just once a day?
I'm extatic about these stretches. I just started them yesterday and today for the first time in almost two years I was pain free. There was a slight pinch but no pain. I intend to continue. Hopefully this is the big break I've been dying for.
I've been through physiotherapy several times but I never get relief like this.
Thank you DoctorJo.
You're welcome. I'm glad they are helping!
Thank you. I have done a few of these and feel about 90% better. I put a folding chair on the side of my bed and my iPad on my bed and do the sitting exercises along with you. I'm 76 years old. You never forget this pain.
You're welcome. Glad you are feeling better.
I encourage everyone to try the piriformis stretches. They have made a huge difference in my life. Every time I tried getting back into a regular stretching routine I would start off fine, but after a few weeks I would feel stabbing pains in my tail bone area. I finally went to physical therapy. I was told that my glutes were tight to compensate for my core being weak and that my glutes were pulling on my back. I Googled around and found the piriformis stretches above. It was like magic. I felt like a clamp was taken off of my back. The first few weeks I did this stretch I got so much tension relief that I felt drowsy afterwards. I have far fewer back pains now that I regularly do this stretch and that I have been working on my core.
I'm glad they helped!
BroccoliRocks thanks for that. Very similar back pain issues so will be giving it a try
I'm a rising young lifter aspiring to become competitive and for a year straight I've had piriformis syndrome. It definitely has calmed down a bit from previous stretches I've seen like this, but you added a couple of extra ones I never did and they have now been added to my daily catalogue of stretches. Thank you!
You're welcome!
Hey Doc! Thank you so much for taking time to post these videos. I am working through a recent IT Band Syndrome and a back injury with a pinched nerve causing Sciatica. These videos are a huge help for visual aid. You amazing for helping so many people and I appreciate you.
Thank you, and you're welcome! I'm glad they are helping.
Thank you so much doctor Jo, i am 16, playing ice hockey and training almost every day, my back pain has been hurting a lot past 1 and half years, its been also hard to sleep. After these exercises I can finally sleep pain free.
You're welcome.
Felt an instant relief since doing these, going to continue daily for a few weeks. Hopefully it’ll sort me out before the ski season! Thank you so much
You're welcome.
Thank you Dr. Joe. I felt relief almost immediately. I will continue the exercises to keep that piriformis muscle from getting too tight.
You're welcome.
Hey Joe thank you for these stretches and exercises.
I have had pain after disc surgery at night for the last 10 years giving me chronic insomnia.
The pain is from my nerves and the doctor has not been able to find anything from a scan but a physiotherapist worked on my piriformis muscle and I had some relief.
Since then I have done my own deep massage into the piriformis and it has also worked very well giving me relief at night from nerve pain.
My main point is that massage together with these exercises should be able to do a lot of good for people.
SWEET JESUS... that second stretch HIT. THE. SPOT. I have been in just enough pain and discomfort that I have been really annoyed by it. Thank you for this straight forward video that is very helpful but not too chatty. I appreciate this!
You're welcome!
You are an angel! 25 years old and almost fell flat on my face Getting out of bed today from the shooting pain. Bless you !!!
Thanks! Good luck.
Hey, how are you now @bob joe
Thank you. This is the most helpful video on CZcams for me. I thought I was going to have to live with this pain forever. You're not only helping people physically, but also psychologically by reducing their stress!
You're welcome, and thanks.
Thank You so much Dr. Joe; you are amazing and thanks for helping me get some much needed sleep with these piriformis stretches and strength building exercises.
You're welcome!
Thank you soooooo much. I'm a massage therapist and you saved my life😂😂!! I send this video to my clients too👍
You're welcome, and thanks!
I did them all and they brought a huge measure of relief! You are awesome, Dr. Jo! Thanks a bazillion for the much needed help!!!!! Your dogs are special as are you!
You're welcome, and thanks. 🐾
Thanks so much for sharing these. I have enjoyed a number of other stretches you have posted. You make them fun and have clear instructions and tips. If I am wanting a stretch for something. I always try to check your site and bookmark the results.
You're welcome, and thanks!
I couldn't even wake up from my bed for two days, and found this, now the pain is almost gone on my back and hip, just slightly pain but it's getting better. I also still can't sit or stand for long time because it's causing me cramps on my right leg. Now I will continue this exercise everyday . Thanks a lot for sharing
You're welcome.
Best part about the video is that you included exercises that can easily be done in the office as well. Thanks!
God bless you.
You're welcome, and thanks!
Thank you...my very thoughts. I have learned more from this site than any book or advice from my PT. Keep up the good work..you are helping a lot of people.
You're welcome, and thanks!
After all my years teaching pre-natal exercises, body positions and postures....I need a helper/guide/aid when it's my own sciatica, disc issues, muscle stretches for my retirement longevity. THANK YOU, Dr. Jo. Great videos!
You're welcome, and thanks!
A very helpful video! I'm a relatively new runner (just finished the C25K program a few weeks ago) and was starting to get piriformis pain the day after I ran, and was feeling tightness in my hamstrings while I was running. I did these exercises yesterday and today I feel perfectly fine, even though I had a really hard run yesterday. I'm going to make these stretches a regular part of my routine!
Thanks! Glad they are helping.
Dealing with lots of pain for a month now. The worst is getting in and out of the car. A day of shopping is pure torture! I’ve been seeing a doc and that’s helped a bit, but still in quite a bit of pain. Going to start these exercises today. Thank you for sharing. Also, thank you for being yourself and having fun with your videos 😊
You're welcome, and thanks. 😎 I hope they help.
tnx, you`re a SUPERHERO, I got this pain doing a split exercise
You're welcome, and thanks :-)
Hey doctor Jo.. Aneeqa here PT.. i am fresh graduate.. and when i need something i prefer to watch your videos.. and really it's helpful..
Thanks!
Thank you !!! That was very very helpful and I appreciate the relief from pain
You're welcome!
This was excellent! Thank you. Very clear and simple. I've had this syndrome for years now and have never seen some of these stretches/exercises. I have very wide hips so hopefully I can do the side plank properly. Looking forward to relief.
Thanks, and you're welcome! Good luck.
Thank you for this! I recently played in an official basketball match for the first time then experienced sharp pain after the game in my piriformis going to my leg. It's been days and I still cant walk properly without the possibility of falling because of the sudden sharp pain. I have high hopes that your tutorial will be of great help to me 🙏✨
You're welcome!
I was diagnosed with this a few months back. I'm so excited to see this video. This is what I did in therapy. My buttock burns so much until I stand most of the time. Also I do lots of squats to strengthen my quads, hamstrings & glutes. Thanks for sharing. You have been a blessing to me.
You're welcome! I'm glad they have helped.
@@rahulsingh53754 it's much better. I just need to be more consistent.
Hi Jo, my name is Mel and I’ve just subscribed to your channel. I’ve just found out what I have is Piriformis, so I’m definitely going to try these exercises to help this. Thank you
Thanks, and you're welcome.
Thank you Sooooooo Much Dr. JO!!!!!!!!!! I have be doing my a rendition of the first exercises you shared. You are wonderful!!!!
You're welcome, and thanks!
Worked like a charm, thank you!
You're welcome!
Very good exercises that really stretch the piriformis but anything I gain from the stretch is lost because my broken bed mattress is the problem.
These stretches and exercises help me. Think I did too much running and cycling this year.
Thanks a lot for this video!!
You're welcome!
How are you not out of breath!?? 😂😂 thanks so much for these vids! ❤❤
I'm about to pass out on the inside 😂 You're welcome.
Thanks Dr. Jo for all the tips!
You're welcome!
Your Assistants are adorable
Thanks :-)
Excellent! Thanks for the easy practical instructions!
You're welcome!
Excellent video and very easy to do.
Thanks.
Thank you Doctor.
You're welcome.
Helpful.
Thanks 🙏🙏..i got relief in 2days experience..thanks a lot..
You're welcome.
very helpful exercises
Incredible info Dr. Jo. I have had a problem for years. I can't walk far without pain in the area in this video. I am going to do these exercises!
Thanks! I hope they help.
Thank you Doc ❤
You're welcome.
Thank you
You're welcome.
Brilliant video!! Super easy and useful exercises, really clearly explained. And lovely dogs, what's not to like?
Thanks! 🐾
Tried it and it works, thank you Dr Jo!!!!
You're welcome!
Great video, very helpful. Thanks
Thanks, and you’re welcome.
i adored the first seconds of your video... The Doggy tried to bite or lick your face? My dog do that all the time when i'm talking or playing with him! Really funny
Thanks! Yes, they love to give slurpy kisses!!
Really helpful
Quality
Thanks for all the great videos--very clear instructions and fun attitude. What are your thoughts re long hold Stretching (10 or more seconds) vs. short hold (1.5 - 2 seconds) and active repetitions as w Active Isolated Stretching techniques. Does it depend on the application or what?
You're welcome! It kind of depends on what you are looking to do. Most research shows that anything less than a 30 second hold doesn't get a complete stretch (reseting the GTO), but I am sure many people will argue that point. I have found, for me at least, that unless you are doing dynamic stretching which is good for high level activities, you should really be holding for 30 seconds if you are recovering from an injury or surgery. Good luck!
Yea. Thanks 🙏
You're welcome.
Thank you Dr Jo, your exercises really help! One question : during this rehab period, should you refrain from walking or climbing stairs until the glutes get stronger, or can you do those things at normal pace? In other words, is minimal activity + stretches + strengthening the best combination for a quicker rehab? Thanks again fir everything you do!
You're welcome. As long as those activities don't make the symptoms worse, they should be okay to do.
@@AskDoctorJo thank you very much for this reply. May I also ask in what duration can we expect the glute muscles to get stronger by exercising daily; are we talking in days or rather weeks?
It really just depends on how severe it is, and what exactly is causing the weakness. So I don't know since I can't evaluate you. It's pretty different for everyone.
@@AskDoctorJo thanks again for taking the time to answer. I will keep exercising and post my results as a contribution for general information
You're welcome. Good luck.
Really helpful thanks a lot. I can the stretch on my right glute area
You’re welcome.
Yes, I have read that it is very effective. I definitely have piriformis..both sides with the right one being much much worse. My problem is that it illegal in Pennsylvania. God forbid, someone here might actually get relief from pain with this procedure. I would have to travel to Maryland where they have plenty of physical therapists who do this. Thanks sweetie for your opinion.
You're welcome. Sorry to hear dry needling is illegal there. If you aren't getting much relief with other treatment, it might be worth the drive. Good luck!
very helpful thank you very much
You're welcome.
Hi Dr Jo!
Great video. I love your calming, soothing style!
I was wondering what your thoughts are on foam rolling/ lacrosse ball the glute for piriformis syndrome ( self myofascial release )?
Thanks in advance!
Thanks! I think it is definitely beneficial for some, and not for others. As long as you don't feel like you are putting extra pressure on the sciatic nerve, I think it is worth a try. Good luck!
Thank you dr jo
You’re welcome.
Wow this helped me a lot,i couldn’t even sleep
Thanks for these!
You're welcome!
Hi Doctor,first of all,I like your easygoing and humorous style and relevant excercise. My issue is that I cant cross my problem left leg over the right, piriformis issue? Thank you
Thanks. That could still be a few different things, but it's possible. I do have some ways to modify the stretch. You can find all my videos on my channel: czcams.com/users/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Thank you!
You're welcome!
thank you.
You're welcome.
Wow, those hurt so good 😊😊😊
She's super awesome!
Thanks!
Thank you Doctor, my butt is now happy 😄
😎
When you did the clam, you had the leg you want to stretch on the ground?
When doing these stretches I feel a little pain in my r/s groin area. Is this something to be concerned about? I am a suscriber.Thanks
Thank u so much.
You're welcome.
thanks a lot for this video 👍👍
You're welcome!
Hi Dr. Jo. Hope you are still there to answer a question. Recently diagnosed with piriformis and prescribed PT. So far no good. 6 sessions. My PT has me doing a few 10 each side, brief stretches and lots and lots of nerve glides. All she does is light back massage but said my gluteus are weak and am doing Elastic band stretches, using stepper machine one a week and bridges. The last time I did these the pain and numbness got more severe. She said the muscle is tender and don’t do any other stretches although I can do yours just fine. Doesn’t this program sound a little bit opposite...strengthening while the muscle is obviously still tight has stopping clamping on the nerve? I am still in pain and getting nowhere. Does this sound odd to you?
Sorry to hear you are not getting much better with PT. Strengthening is fine even when you are still tight. Strength doesn't necessarily mean tight, just strong :-) If you are having increased pain though, and maybe your PT isn't listening, I would recommend going somewhere else. All PTs have different thought processes, and you might get better care somewhere else. Good luck.
Lifesaver!
Thank you from Belfast Ireland 🇮🇪🍀
You're welcome!
Thank you!!!
You're welcome!
Thanks for the exercises Doctor Jo, what if my lower back pain tend to calm even disappear when I do this stretching routine, there could be a hint for something else?
Hi Doctor! I have been doing these and your other exercises for 3 weeks now. The pain went to my lower back and that's when I did back exercises but now all the pain went to my lower leg. What can I do to remove the pain in my lower left leg/calf?
Same here
Can you tell how to get relief
New to channel thank you so much for the info
You're welcome.
Hi...ur exercise are awesome.can u just tell in detail about how much duration these exercise needs to do in a day ? and is massage with tennis ball or roller effective? and pls share proper treatment like massage duration,exercise duration,any precaution during sitting &sleeping for better recovery(painless).
Thanks! The amount/duration really depends on how severe your case is, so it's slightly different for everyone. As far as the stretching goes, you can do that 3-5 times a day. I would only massage once since you might irritate the sciatic nerve if you do too much of that. Good luck.
Thanks!!! so is it possible for permanent cure only by doing these stretching and exercises?
pls give suggestion its been 2 month after wrong leg muscle training i feel pain in preformis when i sleep stomach side(free fall posture) high pain in morning but after stretching and massage with ball whole day remains pain free.....same repeats everyday...what should i do for permanent pain free preformis.....
Tq doc... ❤
You're welcome.
Hey Doc. I’ve suffered a partial tear on my piriformis. Would these expertises help or would you recommended moderated versions?
Thank you! Great stretches. I've had this horrible pain for about a month. How long until it's a big concern? I'm feeling a bit impatient...
You're welcome, and thanks! I think it's more about if the stretches help or not. If you don't feel any relief with them in just a few days (even if it's just a little relief), I would check in with your doctor to find out for sure what is going on.
I have this! Will try thx
I hope it helps! Good luck.
You’re a saint.
Thanks :-)
You are Amazing! 🎆🏃🏿♀️
Thanks!
If the injury is so bad it’s hard to walk is it better to wait before you do those exercises? Maybe just ice for a couple of days? I just got back from my Saturday 10 mile run and realized it was hard to get out of my car.
So I used to deadlift a lot, haven’t for maybe 2 years now. These pains started some months after and still continue. I’m sure it’s the muscle being irritated. Stretching helps and it feels great when I do. But the thing is, one time I was at work and I was lounging around and rolling my hip on a large pipe flange, something deep in my left buttcheek (exactly where the piriformis is) popped. It hurt in the moment (horribly) but I felt immediate relief shoot down my whole leg and lower back. What do you think could be the issue? Have you ever encountered something like that?
Can the position for the sitting piriformis stretch be used to stretch the psoas ( if you push down on the knee of the crossed leg)? I ask, because after watching a 3D animation of the psoas in motion it looked to me like that position, while pushing down on the knees, will sretch the psoas. When I do that, my lower back feels MUCH looser and it is much more easy for me to stand up straight.
It does stretch it, just in a different way than straight back. Glad it is working for you.
Thanks for the expert confirmation! It is the only move for me that really hits the psoas. Both the chair and supine piriformis stretches have been the most effective exercises I have ever learned. A palpable difference every time I do them.
You're welcome. Good luck!
Another good one. Thanks for directing me to this one. Love the pups too!
Thanks, and you're welcome! The pups say, woof (hi)!
I have sciatica like pain radiating from glutes. If I feel 80% relief from doing these does it mean I definitely have piriformas symdrome? Thanks.
thanks, those exercises worked fine for me. one question, what is recommend pain relief drug for piriformis syndrome?
You're welcome. You will need to ask your medical doctor about medication.
Is it normal to be sore behind the thighs after doing this? I suffer from sciatica pain and found this helpful but now I am sore after doing the chair stretch exercise.
It's normal to be sore after doing stretches and exercises that haven't been done before.
Should i strech the pain side or what
Love your pets 💕
Thanks 🐾
Is it common to have groin pain accompanied by this ?
I had an accident 4 years ago and I broke my pelvic bone on my left side .At that time I felt a little numbness on my left cheek ( doctor said that a nerve could have been hurt on my piliformis muscles).Now ,after four years the numbness increased and it goes down my left foot .Could your exercises help me to relief this numbness or what exercises do you recommend?Thank you very much.
I think they are definitely worth trying. Good luck.
Thanks for the exercises! Should I do this for both sides or only the side that’s in pain? & do I do these daily?
You're welcome! If you have time, I would do both. They can be done 2-3 times a day.