Piriformis Syndrome - Home Stretches & Exercises

Recent research suggests that the ‘piriformis syndrome’ diagnosis is incomplete and does not adequately address all of the pelvic issues that could create sciatica-like pain. So, this type of pain is now referred to as deep gluteal pain syndrome (DGPS), which describes situations where compression of either the sciatic or pudendal nerves in the pelvic region rather than the low back creates sciatica.

Besides entrapment by the piriformis muscle, other issues including gemelli-obturator internus syndrome, ischiofemoral impingement syndrome and proximal hamstring syndrome can all create sciatica.

Symptoms typically include pain in the buttock and/or hip regions that may also radiate into the distribution of the sciatic nerve (posterior thigh and lower leg/foot). Pain can result from a direct insult to the region including trauma or issues that would reduce blood flow (ischemia). Common insults include falls, hip-related surgery, pain-induced muscle guarding and prolonged mechanical compression, like sitting on a wallet.

If you are experiencing pain in the buttock region that potentially radiates down the back of the leg, give the following exercises a try and let me know if you have any questions.

1. Lumbar Rotation Stretch
2. Posterior Hip Muscle Stretch
3. Sciatic Nerve Glide
4. Sidelying Hip Abduction

[bolanlebamidele]

How pleasing it is to listen to someone who knows what he is saying. Great piece.

[jasonrayblake]

Dr. Walters thank you so much!!!! I added these stretches to my home PT routine and I'm now pain free!!! I've been suffering for months and now I'm not!!!! 🎉🙂

[michelebausley]

I've been working with a PT, referral from Dr., for 8 weeks now and the pain is going away. I do the same stretches as in the video and also go to the gym to work on clam shells using the machines. My PT also has me strengthing my the core. This is diffiently a life style change. 🎉

[rudyjimenez]

That last one is new to me, thank you. Ive been battling this for months and just recently the pain has shot down both legs. I havent been treating it like physical therapy but more like stretching. You talking about reps made me change my mindset. I feel stupid now but very grateful. Thank you.

[pradipmehta]

I am extremely grateful to you for your guidance through exercises for Sciatica and piriformis muscle. I will start today and onwards till I get relief. The exercises are easy to perform and seems effective for the ailments.
Your guidance has helped me a lot to come out from the physical disorders.
I thank you very much again. Be blessed.

[kimerleypersad]

Thank you so much for this video! Performed these stretches for two weeks and it helped me with the hip and buttocks pain I was having.

[imanaisha]

Hi, I'm truly grateful to you..I just did this PS exercise for a week and now the pain is already gone..I just did the last exercise a couple minute ago and now I can finally touch my own toes..I literally can't when I got the PS. I'm literally grateful to you..thank you so much. I'm taking a rest for a couple of days, don't worry!! (Sorry for a bad grammar)

[marks.Landing]

Hi Tom and thank you for your exercise methods, I've had piriformis severe pain down my leg, and unable to walk at times, your exercises helped me and the spike ball on the area has allowed me to return to golf and have my life back also given me the tools I need to smash piriformis if it ever happens again

[Gamer-bqso]

They need to find a PERMANENT cure for this damn thing…

[Mykidsaresmarterthanyours]

The single leg pump just relieved the majority of my pain...
I've been doing all the other exercises, plus a massage gun, but that stretch you showed relieved all the pain going down my leg.
Thank you.

[sandrabracken]

Wow. Thank you! You have really helped me to reaver the pain I have been dealing for a year or longer. You explain things very clearly. I learned a lot. You make sense with your explanation. Thank you! 😁😀😎

[vascoabreu]

Thank you so much! Coming from an S & C coach, I learn loads from you and now you've specially addressed something I've been having. You're a great teacher and professional. Thank you!

[alexklette]

After months of going to the chiropractor, paying out of pocket at least once a week- THIS video is the first thing to help. My pain is gone. Thank you so very much.

[craigus]

Thought it was sciatica for years. I used to get this pain from the backseat of long car journeys even as a kid. But now it’s just happening because of exercise and being in my 30’s 😂. These exercises are great. Thank you!

[bradleyclement]

Bottom left buttock/ upper left thigh has been hurting me for a year now. I thought it was my joint or something. After doing these stretches my pain has gone away. Thank you so much.

[scottishpiper]

Thank you for posting these exercises. I've had many injections for this pain with little effect. My pain specialist recommended piriformis stretches in order to get the pain meds moving. I'm hopeful your exercises will provide some pain relief.

[macmcgarry]

Thank you. I started today. Right now I am very inflexible and can barely do any of the stretches/exercises properly. The plan is to do these 2X per day. I will check in with you in one month to report my progress.

[nerissasmith]

Thank you so much! You are a life saver once again. I performed these exercises two years ago and they’ve helped me recently again! Piriformis is not talked about enough. This is my problem. ♥️🙏🏽

[claudiascavella]

I am currently following your advice because am in pain. After doing these excercises once my pain has reduced dramtically!❤❤😊 Thank you Dr!

[navpreetsinghthiara]

So grateful to you as gettin pain free day by day..