ease piriformis syndrome

Various stretches and yoga poses can help to ease the symptoms of piriformis syndrome, a condition that causes discomfort in the buttock, lower back, and often even the entire leg.

Pull the left knee up to the chest and grasp the knee with the right hand. Pull it towards the right shoulder and hold for a while (at least 5 seconds and gradually increase the duration). Repeat this on the other side, with a different leg and different arm.

Lie flat on the back with the feet on the floor and the knees bent. Rest the ankle of the left leg over the knee of the right leg. Repeat this on the other side too.

It is important to mention that no stretch should be held for too long, especially if the pain is severe. Hold each stretch for five seconds, and increase the time to at least 30 seconds a day when you feel ready for it.

  1. August 23, 2017

    As pain allows, try to gradually open up your hips by stretching your hip flexors and rotators. These two stretches can help. An anti-inflammatory like ibuprofen or naproxen can help with swelling and inflammation.

  2. October 14, 2017

    Another thing to do to reduce the tension on your piriformis muscle is to massage the painful spot. When you try massage, I would recommend to do it with massage oil, baby oil (any oil for that matter). It makes the muscle nice and warm which will relief the pain fast. Massage with oils is great for relieving other muscles that are in pain. Rolling the painful side on foam rollers work as well.

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