Piriformis Syndrome Stretches & Exercises - Ask Doctor Jo

These stretches and exercises should help with piriformis syndrome.

To start off, I am going to show you some modified stretches in a chair. These are better if done on the ground, but sometimes, you don’t have an area to lie down or maybe it is too hard or painful to lie on the ground. Seated in the chair, take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips. Hold this stretch for 30 seconds, and repeat 3 times. Now is the opposite knee to chest stretch. In the same starting position, now take your opposite hand, and pull your knee up and across towards the opposite shoulder. If you are very flexible, you can hug your knee. Hold this stretch for 30 seconds, and repeat 3 times.

The rest of the stretches and exercises are on the ground. The first two are like the ones in the chair except your back is on the ground. Cross the leg that is hurting over into a figure 4 position. Pull the good leg up towards your chest by grabbing underneath the knee. You can use a belt or leash to help pull the leg up if your hips are not very flexible. Next, you will keep the figure 4, Grab the knee on the same side of the pain with your opposite hand, and pull it up and across your body to the opposite shoulder. Hold the stretch for 30 seconds and perform 3 times.

Now you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down. Then you are going to lie on your side with the side you want to strength on the ground. Try to get your body in a straight line, and place your elbow on the ground just below your shoulder. Come up into a side plank. Hold it for 15-20 seconds, and work your way up to a minute. If this is too hard, you can start the side plank on your knees.

Finally, you will roll over onto your stomach. Try to keep your hips down on the ground, and bend your lower leg up at your knee so your foot is towards the ceiling. Slowly lift your leg up to the ceiling. You don’t have to go high because you don’t want to roll your body to the side when lifting. Start off with 10 of these, and work your way up to 20-25.

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Doctor Jo is a Doctor of Physical Therapy.

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Piriformis Syndrome Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[markodardanis]

After following these exercises for 5 days, I no longer walk like Quasimodo. Thank you ever so much.

[ingabutler]

You have also helped for my Virtigo when I found you a few years ago!! Amazing!!! No meds for me!!! I share your channel with my friends and family!!

[maryodero]

I'm extatic about these stretches. I just started them yesterday and today for the first time in almost two years I was pain free. There was a slight pinch but no pain. I intend to continue. Hopefully this is the big break I've been dying for.
I've been through physiotherapy several times but I never get relief like this.
Thank you DoctorJo.

[SuperdrolStaffin]

I'm a rising young lifter aspiring to become competitive and for a year straight I've had piriformis syndrome. It definitely has calmed down a bit from previous stretches I've seen like this, but you added a couple of extra ones I never did and they have now been added to my daily catalogue of stretches. Thank you!

[ChevelleRocks]

Hey Doc! Thank you so much for taking time to post these videos. I am working through a recent IT Band Syndrome and a back injury with a pinched nerve causing Sciatica. These videos are a huge help for visual aid. You amazing for helping so many people and I appreciate you.

[bettybandyk]

Thank you. I have done a few of these and feel about 90% better. I put a folding chair on the side of my bed and my iPad on my bed and do the sitting exercises along with you. I'm 76 years old. You never forget this pain.

[BroccoliRocks]

I encourage everyone to try the piriformis stretches. They have made a huge difference in my life. Every time I tried getting back into a regular stretching routine I would start off fine, but after a few weeks I would feel stabbing pains in my tail bone area. I finally went to physical therapy. I was told that my glutes were tight to compensate for my core being weak and that my glutes were pulling on my back. I Googled around and found the piriformis stretches above. It was like magic. I felt like a clamp was taken off of my back. The first few weeks I did this stretch I got so much tension relief that I felt drowsy afterwards. I have far fewer back pains now that I regularly do this stretch and that I have been working on my core.

[TerriShaver]

I’m so happy to finally have a name for this! I fell on my butt a year ago and have been in such pain, but have just recently learned what may be the issue. I almost had a knee replacement because of the pain in my leg. I decided to cancel it this spring because I just knew it was something else. I’m starting PT next week, but in the meantime, will start doing these stretches! Thank you! I have hope that I will be pain free at some point!!

[grez]

Hey Joe thank you for these stretches and exercises.
I have had pain after disc surgery at night for the last 10 years giving me chronic insomnia.
The pain is from my nerves and the doctor has not been able to find anything from a scan but a physiotherapist worked on my piriformis muscle and I had some relief.
Since then I have done my own deep massage into the piriformis and it has also worked very well giving me relief at night from nerve pain.
My main point is that massage together with these exercises should be able to do a lot of good for people.

[donnagorm]

Thank you Dr. Joe. I felt relief almost immediately. I will continue the exercises to keep that piriformis muscle from getting too tight.

[niklavskalnins]

Thank you so much doctor Jo, i am 16, playing ice hockey and training almost every day, my back pain has been hurting a lot past 1 and half years, its been also hard to sleep. After these exercises I can finally sleep pain free.

[trusound]

SWEET JESUS... that second stretch HIT. THE. SPOT. I have been in just enough pain and discomfort that I have been really annoyed by it. Thank you for this straight forward video that is very helpful but not too chatty. I appreciate this!

[jumpninthedarkalley]

You are an angel! 25 years old and almost fell flat on my face Getting out of bed today from the shooting pain. Bless you !!!

[heddj]

Felt an instant relief since doing these, going to continue daily for a few weeks. Hopefully it’ll sort me out before the ski season! Thank you so much

[ajay.kr]

Best part about the video is that you included exercises that can easily be done in the office as well. Thanks!
God bless you.

[lizzyatstarbucks]

I did them all and they brought a huge measure of relief! You are awesome, Dr. Jo! Thanks a bazillion for the much needed Your dogs are special as are you!

[ThePrivateirony]

I started off this with large amount of pain, but doing these stretches/exercises and literally after finishing, the pain has diminished to a point where it's almost gone entirely... wow what a game changer!!!

[SpeegBJ]

After all my years teaching pre-natal exercises, body positions and postures....I need a helper/guide/aid when it's my own sciatica, disc issues, muscle stretches for my retirement longevity. THANK YOU, Dr. Jo. Great videos!

[jictapus]

Thank you. This is the most helpful video on YouTube for me. I thought I was going to have to live with this pain forever. You're not only helping people physically, but also psychologically by reducing their stress!