Piriformis Stretch for Buttock Pain, Back Pain and Sciatica [Ep30]

Piriformis Stretch for Buttock Pain, Back Pain and Sciatica [Ep30]

Try these piriformis stretches for relief of buttock pain, back pain and sciatica symptoms. Tight piriformis muscles can cause pain in the gluteal region, as well as referred pain down into the leg.

These stretching techniques are great for managing symptoms of piriformis syndrome, but be sure to also investigate the root causes.





Earlier this year I posted a video on piriformis syndrome explaining the importance of dealing with the underlying causes, not just the painful symptoms that so many runners suffer from!

That said, it’s important to have effective exercises you can use to deal with the pain of acute flare-ups. This is why I wanted to show you a couple of simple stretches that can provide immediate relief if piriformis is tight and causing you either pain in the typical buttock region or down into the back of the thigh.

So a great way to get a piriformis stretch is to bring the hip into relatively deep flexion and add external rotation. Lying on the floor bringing one ankle onto the opposite thigh just above the kneecap is such a simple way to achieve this.

Keep your upper body good and relaxed, and breathe normally as you then push your knee away with the same side hand. We’re using the legs as a lever and pivot to add external rotation at the hip in this flexed position.

If you’re tight through piriformis or the hip capsule, you’re going to know all about it in this position.

Now, there’s a more intense stretch we can move onto next…

So let’s get you back into the figure four position.

From here, reach forwards with both hands and clasp them together over your knee. Relax your back, shoulders and head back on the ground, taking your knee with you. The added pull your arms are giving will be pulling your stretching leg deeper into hip flexion while externally rotated. This may well feel pretty intense!

Try holding either of these stretches for 30-60 seconds three times on each side daily, if you know you have a tendency to get tight in this area. But don’t forget that there’s a reason why piriformis gets tight, these are great tools in the tool-box to deal with symptoms that result from the tightness… You most likely also need to be working on lumber-pelvic-hip stability, glute activation and other muscle imbalances in the area to rid yourself of the problem for good.

Let me know in the comments if you have any questions! I always love to hear from you guys 🙂




ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!