The causes of piriformis syndrome are numerous and so are the ways to treat it. However, stretching the affected muscles is the best way to treatment this condition. Scroll down to know about stretches that help cure piriformis syndrome.
Piriformis syndrome occurs when the piriformis muscle tightens or has spasms, and/or irritates the sciatic nerve. This results in pain, particularly in the buttocks. The patient may also suffer from referred pain in the lower back and thigh. Most patients complain of radiating pain in the hip and the buttocks. That is why sometimes, this syndrome is also known as ‘deep buttock’ syndrome. Piriformis syndrome stretches not only help in healing the problem but also prevent its recurrence. Listed below are a few of them.
Exercises and Stretches to Cure Piriformis Syndrome
Stretches have an important role to play in the treatment of piriformis syndrome. Remember to not over stretch yourself. You may want to push yourself a little, but the stretch should be bearable.
Stretch # 1
One of the easiest exercises, is to sit cross-legged on the floor. You can also sit cross-legged on your office chair. Try to sit in this position for as long as you can bear. This will help in opening up the hip flexors and reduce the associated pain.
Stretch # 2
Sit with one leg crossed over the other in such a way that the ankle of this leg rests on the knee of the other leg. Press down on the inside of the knee which is on top and gradually lean forward, till you feel a mild stretch around the buttocks.
Stretch # 3
For this exercise, you will need a rope, strap, or towel. Lie on your back and wrap the strap around the middle of the left foot. Slowly bend the left leg to bring it to the tabletop position, such that your leg is bent at 45 degrees both at the hip and the knee. Now straighten your knee against the pressure of the rope and lock the knee. Focus on the quadriceps (muscles in the front of the thigh), while straightening the knee. Slowly come back to the initial position and repeat the stretch on the left leg 10 times, before you switch legs.
Stretch # 4
This is an intense stretch. Lie down on your back and fold your legs such that the feet rest on the floor. Lift the right leg off the floor and place it over the left leg such that the right ankle rests on the left knee. Gradually lift the left foot off the floor and pull the left leg towards the chest by applying gentle pressure on the inside of the right knee. Hold for 15 to 30 seconds, release and repeat the stretch on the other leg.
Stretch # 5
This is one of the advanced stretches. Lie down on the floor in the push up position on your hands and toes. Slowly slide your right knee forwards towards your right hand, and fold it in such a way that the right ankle should be placed on the floor. Then slide the left leg as far back as you can. Maintain your body posture in a single plane and don’t allow your hips to bend or sag. Hold the stretch for 40 to 60 seconds before returning to the initial position. come back into the starting position and repeat the stretch on the other leg.
Stretch # 6
Stand with hip-width distance between your feet. Lift up the affected leg and shift all the weight on the other leg. Rotate the other leg in, such that the toes of the affected point towards the other leg. Hold the position for a few seconds, before you release and repeat the stretch.
Understanding the symptoms, causes, and treatments of this disorder will help you, along with the above mentioned stretches. As these piriformis syndrome stretches are simple to do, they should be done regularly. At the same time, to avoid piriformis syndrome, it is important, that you warm up well before you start exercising. Remember to avoid sitting in the same position for an extended period of time.