The exercises are one strategy to help heal piriformis syndrome. Sometimes, muscle stretches (especially those that rotate your thigh inward and outward) can prevent injury, too.Many are designed for beginners.
This article presents seven piriformis syndrome exercises that you can do at home. Discuss these exercises with yourphysical therapistor other healthcare provider before starting.
1
Piriformis Warm Up
Tijana Simic / Getty Images
Lie on your back in the supine position and bring first one (bent) knee and then the other up towards your chest. Hug them either at the top of the shins or at the back of your thighs near the knee.
Pull towards you. Stay in this position for five to 30 seconds. Gently set one knee down, and then the other.
The distance you’ll move the leg will vary according to how tight your piriformis and other hip muscles are, as well as how much pain you experience. Always stay pain-free. Only go as far as you can without strain, soreness, or similar muscle-related distress.
The Supine Hook-Lying Position
2Piriformis StretchSrdjanPav / Getty ImagesTo do this stretch, lie on your back with both knees bent and the foot on your one leg over the knee of the other side flat on the floor.Rest the ankle of your upper leg over the knee of the other leg.Grasp the thigh and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the other side.Hold this for 30 seconds. Repeat three times.This exercise stretches the hip and is designed to help a piriformis injury heal.
2
Piriformis StretchSrdjanPav / Getty ImagesTo do this stretch, lie on your back with both knees bent and the foot on your one leg over the knee of the other side flat on the floor.Rest the ankle of your upper leg over the knee of the other leg.Grasp the thigh and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the other side.Hold this for 30 seconds. Repeat three times.This exercise stretches the hip and is designed to help a piriformis injury heal.
Piriformis Stretch
SrdjanPav / Getty Images
To do this stretch, lie on your back with both knees bent and the foot on your one leg over the knee of the other side flat on the floor.
This exercise stretches the hip and is designed to help a piriformis injury heal.
3Standing HamstringJackF / Getty ImagesA standing hamstring will help to stretch out the hip and the thigh. You can try this exercise with a chair if it will keep you more balanced.Place the heel of one leg on a stool about 15 inches high.Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh.Hold the stretch for 30 to 60 seconds. Repeat three times.
3
Standing HamstringJackF / Getty ImagesA standing hamstring will help to stretch out the hip and the thigh. You can try this exercise with a chair if it will keep you more balanced.Place the heel of one leg on a stool about 15 inches high.Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh.Hold the stretch for 30 to 60 seconds. Repeat three times.
Standing Hamstring
JackF / Getty Images
A standing hamstring will help to stretch out the hip and the thigh. You can try this exercise with a chair if it will keep you more balanced.
4Pelvic TiltXavier Lorenzo / Getty ImagesA pelvic tilt can help strengthen the abdominal muscles and reduce lower back pain.Lie on the floor (or on a mat on the floor) with your knees bent and your feet flat on the floor. Extend your arms alongside your torso, palms facing down.Inhale. Then as you exhale, engage your abdominal muscles, allowing that action to tilt your tailbone upward and close the space between your lower back and the mat or floor. You’ll feel a gentle stretch of your lower back.Inhale, allowing your spine and pelvis to return to the original position.Do five to 10 reps.
4
Pelvic TiltXavier Lorenzo / Getty ImagesA pelvic tilt can help strengthen the abdominal muscles and reduce lower back pain.Lie on the floor (or on a mat on the floor) with your knees bent and your feet flat on the floor. Extend your arms alongside your torso, palms facing down.Inhale. Then as you exhale, engage your abdominal muscles, allowing that action to tilt your tailbone upward and close the space between your lower back and the mat or floor. You’ll feel a gentle stretch of your lower back.Inhale, allowing your spine and pelvis to return to the original position.Do five to 10 reps.
Pelvic Tilt
Xavier Lorenzo / Getty Images
A pelvic tilt can help strengthen the abdominal muscles and reduce lower back pain.
Lie on the floor (or on a mat on the floor) with your knees bent and your feet flat on the floor. Extend your arms alongside your torso, palms facing down.
5Prone Hip ExtensionMotortion / Getty ImagesAs with the other exercises, the prone hip extension will help you to improve range of motion and strengthen the affected piriformis muscles. You can:Lie on your stomach. Tighten up your buttocks muscles and lift your right leg off the floor about 8 inches.Keep your knee straight. Hold for five seconds and return to the starting position. Repeat 10 times. Do three sets on each side.Some people do this exercise with a bent knee or standing up, too.
5
Prone Hip ExtensionMotortion / Getty ImagesAs with the other exercises, the prone hip extension will help you to improve range of motion and strengthen the affected piriformis muscles. You can:Lie on your stomach. Tighten up your buttocks muscles and lift your right leg off the floor about 8 inches.Keep your knee straight. Hold for five seconds and return to the starting position. Repeat 10 times. Do three sets on each side.Some people do this exercise with a bent knee or standing up, too.
Prone Hip Extension
Motortion / Getty Images
As with the other exercises, the prone hip extension will help you to improve range of motion and strengthen the affected piriformis muscles. You can:
Some people do this exercise with a bent knee or standing up, too.
6
Partial Curls
Cavan Images / Julia Maruyama / Getty Images
Partial curls can help to strengthen your core, especially abdominal muscles.
7
Lower Abdominal Strengthening
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This exercise can strengthen your abdominal muscles to better protect against piriformis.
When to Contact a Healthcare Provider
Your healthcare provider will perform an examination and may order imaging tests. Apart from exercise, treatment may involve medication. Some cases may require physical therapy, electrotherapy, or even surgery.
Call your provider right away if your symptoms occur suddenly, they happen after an accident or injury, or if pain comes on slowly but lasts more than a few weeks.
Summary
Piriformis muscle stretches can improve the symptoms of piriformis syndrome and help your body to heal. They also can help to prevent the syndrome from occurring while improving your overall strength and flexibility.
As with any exercise program, discuss your exercise plans with your physical therapist or other healthcare provider.
How to Sleep With Piriformis SyndromeFrequently Asked QuestionsPiriformis syndrome is a condition that causes pain and numbness along the buttocks and the back of the leg. It’s thought to occur when the piriformis muscle in the hip presses on or irritates the sciatic nerve, which supplies much of the leg. The condition causes many tasks involving the lower body to become difficult and painful; however, certain stretches and exercises can relieve symptoms and even strengthen the piriformis muscle.Performing specific exercises can stretch and strengthen the piriformis muscle. In certain cases when medical treatment is recommended, your health care provider may prescribe muscle relaxants to help manage the pain. Surgery on the piriformis muscle is considered a last resort.
How to Sleep With Piriformis Syndrome
Frequently Asked QuestionsPiriformis syndrome is a condition that causes pain and numbness along the buttocks and the back of the leg. It’s thought to occur when the piriformis muscle in the hip presses on or irritates the sciatic nerve, which supplies much of the leg. The condition causes many tasks involving the lower body to become difficult and painful; however, certain stretches and exercises can relieve symptoms and even strengthen the piriformis muscle.Performing specific exercises can stretch and strengthen the piriformis muscle. In certain cases when medical treatment is recommended, your health care provider may prescribe muscle relaxants to help manage the pain. Surgery on the piriformis muscle is considered a last resort.
Frequently Asked Questions
Piriformis syndrome is a condition that causes pain and numbness along the buttocks and the back of the leg. It’s thought to occur when the piriformis muscle in the hip presses on or irritates the sciatic nerve, which supplies much of the leg. The condition causes many tasks involving the lower body to become difficult and painful; however, certain stretches and exercises can relieve symptoms and even strengthen the piriformis muscle.
Performing specific exercises can stretch and strengthen the piriformis muscle. In certain cases when medical treatment is recommended, your health care provider may prescribe muscle relaxants to help manage the pain. Surgery on the piriformis muscle is considered a last resort.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Family Physicians.Piriformis syndrome.Hawaii Pacific Health.A guide to piriformis syndrome.Piriformis stretches to relieve piriformis syndrome. National Academy of Sports Medicine.TeensHealth from Nemours.Stretching.Bracko M.Flexibility training: why stretching and flexibility is important. National Academy of Sports Medicine.National Health Service.Back pain.Kaiser Permanente Health.Piriformis syndrome: exercises.MedlinePlus.Piriformis syndrome.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Family Physicians.Piriformis syndrome.Hawaii Pacific Health.A guide to piriformis syndrome.Piriformis stretches to relieve piriformis syndrome. National Academy of Sports Medicine.TeensHealth from Nemours.Stretching.Bracko M.Flexibility training: why stretching and flexibility is important. National Academy of Sports Medicine.National Health Service.Back pain.Kaiser Permanente Health.Piriformis syndrome: exercises.MedlinePlus.Piriformis syndrome.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Family Physicians.Piriformis syndrome.Hawaii Pacific Health.A guide to piriformis syndrome.Piriformis stretches to relieve piriformis syndrome. National Academy of Sports Medicine.TeensHealth from Nemours.Stretching.Bracko M.Flexibility training: why stretching and flexibility is important. National Academy of Sports Medicine.National Health Service.Back pain.Kaiser Permanente Health.Piriformis syndrome: exercises.MedlinePlus.Piriformis syndrome.
American Academy of Family Physicians.Piriformis syndrome.
Hawaii Pacific Health.A guide to piriformis syndrome.
Piriformis stretches to relieve piriformis syndrome. National Academy of Sports Medicine.
TeensHealth from Nemours.Stretching.
Bracko M.Flexibility training: why stretching and flexibility is important. National Academy of Sports Medicine.
National Health Service.Back pain.
Kaiser Permanente Health.Piriformis syndrome: exercises.
MedlinePlus.Piriformis syndrome.
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