I help people fix piriformis syndrome, lower back pain, and hip muscular and postural imbalances. This channel includes corrective exercise routines, strength-based exercises, stretches, postural tutorials, and even anti-inflammatory recipes to support you in your recovery. You're not alone in your healing journey! For more info on programs and coaching, visit coachsofiafitness.com
Exact same thing happened to me about a month ago. A major flare up from traveling too much and sitting in a bad way and sleeping on a hard matress, after 1.5 years of no pain. I was crying and in so much pain that I couldnt even move my leg a tiny bit. My husband had to lift it up for me. Plus spasms all the time. What helped me was rest, ginger and kurkuma shots, and novaminsulfon helped a lot (I took it only 3 times) and just relax my piriformis so nicely. So nice to know Im not alone!
I feel all this pain you’ve mentioned. I have faith I can get back to myself but stronger. I’m only 38. All these nerve damage is awful! Don’t wish this on anyone
@@CoachSofia Ah... the thing you're using from 1:38 to 2:24... Seems like a hex dumbbell to me... I wanted to know how much it weighs so it doesn't move when you do that.
I cannot thank you enough! I had a bad piriformis flare up and had to go to an important seminar for 3 days. Yout tipps helped me survive those three days ❤
Aww of course! I totally understand the struggle. I used to think so much about going to any event or even "fun" invite where I had to sit for hours. I'm glad to hear the tips have been helpful 😊
How do I know if I'm ready for this? My piriformis is kind of "under control", meaning it shows up every two days with light pain I know how to quickly get rid of with a tennis ball or my fingers. The next day or so, my other leg's piriformis is the one that needs my attention. Yes, both sides alternating, one each day or so. But after one year and 18 sessions with an osteopath, a physiotherapist, and an osteopath-physiotherapist, and the strengthening exercises I'm doing lately, I feel much better. It feels like the Goal is one centimeter ahead of me but I can't reach it yet. Should I try your Piriformis Control program first?
If you have the piriformis control program, it'd be great to do the sessions to make sure you take care of any little imbalances that may show up throughout the weeks. That's what I usually do... ... I go through the assessments quickly every 3 weeks and notice if anything is showing up. I think that'd be good! For all these low-impact workouts, you have to be mindful, take things slow, and notice how you feel during and after the workouts. Listening to your body will help you know whether a workout was too much or if it was okay to do. I always advise that because it's the only way to keep the pain under control. My workouts are all low-impact and try to minimize pressure on the hips and lower back (because of my own issues with piriformis pain as well). So I feel that they are generally safe to do. But it's just so important to focus on those reps, and try to slow them down to focus on contractions, good form and keeping the core and glutes engaged for support and stability. I have created a program that is more step-by-step and follow along, where I briefly add exercise cues and coaching tips for injury prevention here www.coachsofiafitness.com/strong-glutes-program/ It is focused on the lutes with some core, if that sounds like a better fit. But the rebuild program is also low-impact and beginner friendly. Just keep those important points in mind.
@@CoachSofia Thank you for your response! I definitely should take it easy and start with Piriformis Control... There's always time to go further and start the Low-Impact Workout Program or even the Strong Gluges program later when I feel more confident about my progress and recovery.
@@martamondejar 100% and less is always more! It's never a good idea to do too much of anything. You can definitely try one workout from the Rebuild program a week to keep things fun :) I also have some upper body routines which can be a nice change and would help you work on your back, shoulders and arms :)
Hi Sofia! What about those footrest devices to place under the desk? Are they any good? I guess they're intended to keep legs at a 90-degree angle, so should I get rid of mine to make my hips higher than my knees?
The foot rest sounds like it could be good for your ankles and may provide some good support. Maybe test using both? Find the position that feels the most supportive! But yes, I have found that having the knees slightly lower keep the hip flexors from overtightening and helps with the hip tightness. Try it out and see how they both feel.
The glutes exercises are also VERY good to alleviate Sciatica. But you have to be CONSISTENT and give it a couple of weeks to see big difference. Thank you C. Sofia.
Absolutely! You are right. I have noticed relief usually doing the exercises a couple times a week but it's repeating them that leads to long term relief. I have designed a 6 week glute program specifically for this. Here's the link to learn more www.coachsofiafitness.com/strong-glutes-program
Please watch the full video if you can so you don't miss a tip! I've included more than 7 tips you can implement right away to feel a difference in your lower back and glute engagement. You can speed up the video to watch everything quickly!
Hey ❤ please make sure what u have there are x2 types of piriformis. 1. Tight = stretching 2. LONG = Strength exercise! Please don't stretch if have LONG you will make it worse
Yes. I already discussed that several times in my channel! I share the exact assessments to identify if the piriformis is short or long in my program piriformis control www.coachsofiafitness.com/piriformis-control/
Was having a ton of pain between my shoulder blades. Been doing pt for my right shoulder rotator cuff. Noticed the middle back pain getting intense. Today on a whim I pulled my head to the side like your exercise, felt it all the way into my middle back. Going to continue these stretches to see if they help. Getting a deep tissue massage as well.
If a stretch triggers pain just take note of that and skip it. Also...very important to do the releases I showed first. Follow the sequence of the routine. Hope this helps
Never hold a cup while you are pouring in liquid capable of causing a serious burn. One slip and you are scarred for life. It’s called a line of fire hazard 😮
Sofia thank you for all the wonderful videos and information you provide! I have thoracolumbar scoliosis. Is it possible to attain stability with these exercises when hips and spine are so misaligned?
You're very welcome 😊 you can definitely work on adding more support and stability with deep core and glute exercises. Good posture and having lumbar support will also help you stop any further issues
Yes, ginger is also great and has anti-inflammatory properties. Please check if ginger is okay to use before using it of course! Hopefully it's okay for you.
I have released a few routines on my channel for deep core strengthening I think would be beneficial to you. I also have an amazing structured program here: www.coachsofiafitness.com/core I'd recommend starting with it to help support and protect your back.
Thank you for this. I got diagnosed with piriformis syndrome last week. I have a Hawaii trip coming up and have been contemplating if I should go or not. I will definitely go to help manage my stress and mood!
Hi there, sorry your comment was hidden! Please go and enjoy your trip (I hope that you already made the decision to go!). Don't let chronic pain stop you from doing the things you enjoy. I have shared in another video that I always notice an improvement in my symptoms when I travel on vacation and that has to do with your nervous system relaxing which then will positively impact your muscles. Even if you have to just relax on the beach, I'm sure it'll be good for your health. I have visited Kauai twice and love the islands!
