Sciatica Pain Relief For Piriformis Syndrome – Stretches and Exercises
Muscle tightness or injury in your piriformis can result in pain in your hips and down your sciatic nerve (down the back of your leg). In this video I demonstrate 3 self-care treatments you HAVE to do in order to alleviate this debilitating pain.
✅ UPDATED VERSION OF THIS VIDEO: https://youtu.be/KhTDej-LKRM
✅ HOW TO DIAGNOSE YOUR SCIATIC NERVE SYMPTOMS: https://youtu.be/KhTDej-LKRM
✅ BULGED OR HERNIATED DISC TREATMENT AT HOME: https://youtu.be/fDkw-Zi5MBg
✅ SCIATICA OR STENOSIS TREATMENT AT HOME: https://youtu.be/bgY7uWPOlRA
✅ SCIATIC NERVE RELIEF STRETCHES AND EXERCISES: https://youtu.be/nnCxaS6aikg
➡️ JARED’S FAVORITE FOAM ROLLER: https://amzn.to/2ULTpdN
============================================
RELEVANT TIME STAMPS TO THIS VIDEO:
Sciatica explained: 0:31
Most common causes of sciatica: 1:28
What is piriformis syndrome: 2:36
Causes of piriformis syndrome: 4:17
Stretches and exercises for piriformis syndrome: 6:19
============================================
Sciatica is irritation of the sciatic nerve. The most-common causes of sciatica that I see in my physical therapy clinic are a bulged/herniated lumbar disc, degenerative disc disease (DDD) and stenosis, and pirifomis syndrome (tightness/pain in the piriformis muscle).
Your piriformis is a muscle that that moves your hip. It originates on the outer edge of your tailbone and inserts over onto the outside part of the hip (the greater trochanter). Your sciatic nerve exits out of your spinal column and passes beneath this muscle. If the piriformis is tight or irritated it can put stress on the sciatic nerve and cause sciatica symptoms.
Common causes of piriformis syndrome and concomitant sciatica include sitting for long periods of time, increased pressure on the piriformis muscle (sitting on a wallet, sitting with your legs crossed), and piriformis muscle weakness.
In order to alleviate sciatica caused by piriformis syndrome, your treatment approach must include three key elements. They are massaging this area, stretching the muscle, and strengthening the muscle. Each one of these individually can offer you some relief to a degree; however healing will be faster and more complete if you incorporate all three methods.
MASSAGE (6:25): promotes tissue relaxation and fascial release to help the muscle move a little better. The best ways to massage the piriformis include a foam roller and/or a tennis ball.
STRETCHING (9:25): another great way to decrease tension in the piriformis. In this video I take you through a progression of stretches to help alleviate tension in the tight piriformis.
STRENGTHENING (13:20): oftentimes piriformis weakness can be a cause of piriformis syndrome. Contracting this muscle promotes blood flow into the area and can serve to “reset” the muscle if it’s in spasm. The best home exercises to strengthen your piriformis include clamshells and fire hydrants (quadruped external rotation).
Piriformis syndrome is a common cause of sciatica pain. Performing the techniques demonstrated in this video can help you Please see my video above for detailed demonstration on how to alleviate your sciatica caused by piriformis syndrome.
Please note - the techniques presented in this video are very generalized and may not be the best treatment option for the specific pain you’re experiencing. The content of this video is meant for information purposes only and should not be taken as a treatment plan for your specific needs. As always, you are encouraged to consult your doctor/physical therapist for a treatment plan that’s right for you.
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Muscle tightness or injury in your piriformis can result in pain in your hips and down your sciatic nerve (down the back of your leg). In this video I demonstrate 3 self-care treatments you HAVE to do in order to alleviate this debilitating pain.
✅ UPDATED VERSION OF THIS VIDEO: https://youtu.be/KhTDej-LKRM
✅ HOW TO DIAGNOSE YOUR SCIATIC NERVE SYMPTOMS: https://youtu.be/KhTDej-LKRM
✅ BULGED OR HERNIATED DISC TREATMENT AT HOME: https://youtu.be/fDkw-Zi5MBg
✅ SCIATICA OR STENOSIS TREATMENT AT HOME: https://youtu.be/bgY7uWPOlRA
✅ SCIATIC NERVE RELIEF STRETCHES AND EXERCISES: https://youtu.be/nnCxaS6aikg
➡️ JARED’S FAVORITE FOAM ROLLER: https://amzn.to/2ULTpdN
============================================
RELEVANT TIME STAMPS TO THIS VIDEO:
Sciatica explained: 0:31
Most common causes of sciatica: 1:28
What is piriformis syndrome: 2:36
Causes of piriformis syndrome: 4:17
Stretches and exercises for piriformis syndrome: 6:19
============================================
Sciatica is irritation of the sciatic nerve. The most-common causes of sciatica that I see in my physical therapy clinic are a bulged/herniated lumbar disc, degenerative disc disease (DDD) and stenosis, and pirifomis syndrome (tightness/pain in the piriformis muscle).
Your piriformis is a muscle that that moves your hip. It originates on the outer edge of your tailbone and inserts over onto the outside part of the hip (the greater trochanter). Your sciatic nerve exits out of your spinal column and passes beneath this muscle. If the piriformis is tight or irritated it can put stress on the sciatic nerve and cause sciatica symptoms.
Common causes of piriformis syndrome and concomitant sciatica include sitting for long periods of time, increased pressure on the piriformis muscle (sitting on a wallet, sitting with your legs crossed), and piriformis muscle weakness.
In order to alleviate sciatica caused by piriformis syndrome, your treatment approach must include three key elements. They are massaging this area, stretching the muscle, and strengthening the muscle. Each one of these individually can offer you some relief to a degree; however healing will be faster and more complete if you incorporate all three methods.
MASSAGE (6:25): promotes tissue relaxation and fascial release to help the muscle move a little better. The best ways to massage the piriformis include a foam roller and/or a tennis ball.
STRETCHING (9:25): another great way to decrease tension in the piriformis. In this video I take you through a progression of stretches to help alleviate tension in the tight piriformis.
STRENGTHENING (13:20): oftentimes piriformis weakness can be a cause of piriformis syndrome. Contracting this muscle promotes blood flow into the area and can serve to “reset” the muscle if it’s in spasm. The best home exercises to strengthen your piriformis include clamshells and fire hydrants (quadruped external rotation).
Piriformis syndrome is a common cause of sciatica pain. Performing the techniques demonstrated in this video can help you Please see my video above for detailed demonstration on how to alleviate your sciatica caused by piriformis syndrome.
Please note – the techniques presented in this video are very generalized and may not be the best treatment option for the specific pain you’re experiencing. The content of this video is meant for information purposes only and should not be taken as a treatment plan for your specific needs. As always, you are encouraged to consult your doctor/physical therapist for a treatment plan that’s right for you.
BE SURE TO…
LIKE THIS VIDEO!
SUBSCRIBE TO OUR CHANNEL!
SHARE WITH YOUR FRIENDS ON SOCIAL MEDIA!
LEAVE A COMMENT BELOW WITH QUESTIONS, COMMENTS, AND SUGGESTIONS FOR FUTURE VIDEOS!
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My problem is on my right side. Its a little confusing in the video if her pain/problem is on the right or left. Could you clarify this a little.
I am an older athlete who runs and just starting trail riding. I had experienced pain since last fall especially during and after long runs but it would subside so I did nothing about it. Just recently the pain would not go away and in fact got worse. The only release is going for at least a 2 mile walk and heating up the muscle. I am having trouble sleeping and even got out of bed at 1:30am a couple of nights ago and went for a walk. Through a lot of web searches I have determined it’s the piriformis irritating the sciatic nerve. These exercises along with the rolling seems to be helping. Hopefully I will get back to normal and start running again.
Pt body builder I talk to said never stretch with a ball….he said build muscle strength first by finding your weakest side. But never use the ball.
Can this get triggered during a workout?
Thank You 🙏🏼 this stretching is helping me.
Thank u so much for this♥️
great stretches!
Awesome information! I'm so glad you shared these stretching exercises for pain relief.
when you have sciatica do you get a burning feeling as well????
Hello my brother 3yr ago today I solve my problems ( Relief Nerve pain ) thank you GOD BLESS YOU from 🇪🇹 🇪🇹
very informative thank you Dr
My sciatic pain and piriformis pain gone I just only change my shoes and I wear new shoes put an arch my sciatic pain gone..
This sciatica issue started over 45 years ago when I was an instructor at a health club. The past 2 days have been unbearable. I’m in a certain position and everything seems fine and then POW, I’m literally screaming out in pain, and I have a very high tolerance for pain. I lost a day of work already. The other issue is I have a hip replacement so my range of motion is compromised on the right. Thank you for posting this video. 😊
Thank you. This is so amazing of results. I want to remind you that my health insurance would have been a $45 copayment each visit to a physical therapist. My thanks to your wife.
I started with just the piriformis syndrome after kayaking for 3 hours
After a week I was able to stretch more and more
I took my daughter fishing and when I casted her rod I triggered the most intense pain in my life,I could barely drive home
So this is when the sciatica started
My question is
Have you had a client with big toe and calf pain that remains the longest?
Is this a curable problem with these stretches?
As soon as the phoney weight loss commercial came on I turned off this video.
Really Awesome Exicrise. Im doing this Early morning 4am in pain. An I Got Relief.Mainly The stretches On the Table was Great it helped me a lot..Thank u so much…
I cant even sit on the roler to begin with…very slippery lol
thank you for helping me find out exactly what was causing my pain. ive had horrible pain for the past 5 months . you and your lovely wife just saved me thank you thank you!!!!!!!!!!!!
Thanks, your video helped me a lot.