Piriformis Syndrome Stretches and Exercises for Pain Relief

how long it takes to heal

I have two knee replacements one just 5 months ago and I can’t sit cross leg (last exercise) what is another option?

Love your videos. so helpful and totally doable. Many thanks!

Thank uou Jessica!

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Hi Jessica, I have this niggle in my butt😫I run 3 times a week & walk 4 times a week ?do I stop running or still run but don’t over do it🤔the pain is in the area you have said in video 😩great video I will be doing these stretches from now on

Thank you 🙏🏻

hi! is it best to do these stretches in the morning or evening or both?

Hi Jessica -
Thank you, thank you! I love your workouts they help me a great deal. I began your work out a few years ago, although have stopped for the past year and a half due to buying a wonderful new puppy who has consumed me with training, etc. I recently began getting back to it and I am wondering if I could have done something to“create piriformis syndrome, or sciatica irritation… These are two areas of my spine that I have never had trouble with. Today I did the routine for sciatica and also a piriformis syndrome and try to do for the next 30 days as you have suggested are you able to respond to your comments?

Could you pls give detail,so I can follow you. Have had primiformis syndrome for 4yrs. Have had injection. High does medication. Had to stop driving. Now have it both sides. Can hardly walk,pain ,burning,ect down leg into feet. Can't sit on bottom at all. Spend my time in bed. Pain is excruciating. Hard to live with at times. Even had horrible thought.....can't take pain much more. Don't have a life. I will start you stretches and give you a update . Kind regards and thank you.

Thank you for this. I am in excruciating pain right now and I'm praying this video will help. I'm on day 2 of this video and trying to trust your process🙏🏽

So so helpful , thank you , explanations really interesting too to understand this pain

Thank you!

Could you do a routine for ITB syndrome?

Thank you Jessica, love your videos!

Are the symptoms pain in the lower back and into the hip for this as that was o have, it’s excruciating when trying to stand up from sitting down and trying to lean over it’s so painful in the hip and top area of the lower right side!!

Thanks for the Information and exercise. Thanks.

'Great video!

My experience: spraying pain-area with three % Hydrogenperoxyd (H2O2) - lasting relief within minutes.

Thank you ❣️

I have had piriformis (and possibly surrounding muscle) inflammation & pain off and on for ~25 years. I get it from poor posture / ergonomics sitting or sleeping. A pillow that is too tall + firm will kink my neck and arch my back when I sleep and believe it or not I end up with butt-pain the next morning. I try and sleep on my side as much as possible, and no more sitting up and reading in bed. Poor prolonged chair sitting posture will do the same... if I slouch, slump or lean. Long plane flights and meetings are the worst. NFL football season starts so I am going to have to be careful here too and not let my guard down.

In cases where I accidentally lax on the above preventions, and I feel the pain coming back I take ibuprofen every 12 hours to alleviate the inflammation. Ibuprofen makes it goes away after 1.5-2 days. The key is to catch it very early, the second I sense some discomfort from inflammation. I hate taking pills though so this is a constant mental battle. Do I let it go and try to heal it naturally or do I pop pills? I have found that once the muscle inflames and inflicts pain it absolutely does not go away on its own. It just gets worse and worse. Its always been better to take the pain pills (which I hate) and get it over with.

For the past week (first time ever) I have been doing the basic leg cross piriformis stretch every morning and evening. So far It seems to really help loosen the tightness, especially on my right butt where it seems to be worse. It warms up my whole area in general. Word of caution though this is a gradual-gentile stretch. Long gentile ~60 second stretches 3 per side. Its not the kind of stretch that you want to bounce, thrust or go for extremes. Its more of a gentile yoga pose really. You can over-exert the ligaments and hip joint too, you will feel that right away!! So go easy. My hope is that the stretches will further alleviate my dependence on ibuprofen. Good luck to anyone who reads this!!

Excellent and so effective thank you so much 🥊

Are you supposed to do these exercises when you are in pain?

I've got hip bursitis and piriformis

terrrific process and I like to do them with you. But a commerical for a bar in the middle. It feels like underminning your quite wonderful reputation.

This is exactly what I was missing during pregnancy! That was the exact muscle causing me pain. I just need to do this, an overall prenatal yoga, and a set of diastasis exercises... It's a lot, but I'll keep doing what I can. The pain and exhaustion had me dipping into depression. So, really, thank you so much. Just the figure 4 stretch was aggravating the muscle without the supportive exercises!

Me I fall down so my bum has been paining for the last two weeks now after this exercise I see some improvement

I thought I had an issue with my sacroiliac joint but now I know what it is. Thank you for the video! 🙏🏼♥️🫶🏼

Though the stretches are simply but my body so stiff. I will have to try doing them, stretch little by little.

I don't get it is it the same muscle as the psoas or a different muscle than the piriformis?
Everyone can understand the relative functions of the triceps and biceps 💪 but the piriformis and psoas is like figuring out how to do a quadratic equation while submerged under 💧water!!!

Thanks for always having a workout for whatever bit of me is needing TLC, this was exactly what I needed... now for a neck/shoulder one!

Thank you! I have seen so many videos about piriformis syndrome (self diagnosed) but I figured out that it isn't quite the same as sciatica caused from pinching in the back. I only ever had pain in my butt cheek. My chiropractor showed me a few stretches and how to roll it out after being aligned. This video is much more comprehensive and flows in a way that is comfortable enough to do in bed/before bed and awakening enough to do in the morning. You're awesome. I'll keep at it. Thanks again!

I have had both knees replaced so can't kneel. I have now been diagnosed with osteoarthritis in my right hip, Sitting is very painful. How can I relieve this?

I’m watching and commenting in all the Piriformis videos I find. I’m afraid I have run the course of surgery avoidance. I’m seeing the Dr that did my discectomy May 9th. If I’m not feeling any relief surgery may be my only option.

I am saving these stretches. I have sciatic nerve root damage. Right now, it makes my priformis muscle scream. I just did these stretches. How many times a day should I do these?

Thank you so uch your so calm and the excersises work marvelously tnks

Excellent!
I stopped doing yoga (bad mistake). My right hip is now so tight, it’s causing adductor pain.
Doing these exercises is helping.
I’ve learned that holding the stretch is KEY.
Thank you for the excellent video.

Just started doing this 4 days ago.I have bad piriformas syndrome on left side.This so works.Starting to see results now.Thankyou so much ❤

Go easy on the stretche concentrate more on the exercises for the first few weeks, was my experience at least kept stressing the muscles I was trying to heal and strengthen with too much stretching

Not a lot of time to invest in yourself to feel better.

You have helped me so very much, i'm so glad I found your website. Thank you, you are amazing.

I just eat Red Meat and Saturated fat and some times some pistachios. Never eat them usless energy bars or candy bars as they are a waste of money and hinder your health. Want Energy? eat saturated fat grilled with salt.

Gentle stretches like these are really good. Thanks. Btw, I like your blue tights - nice colour.

Thank you! I’ve been suffering w this issue for over a year and am committing to doing your routine for the next 30 days.

Thank u so much. This stretching really eases d pain

Thankyou v.much3

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I cured mine by forgetting the stretches and using ice pack. You have to calm down the nerve, and not the muscle.