Piriformis Syndrome Stretches & Self Massage 

Been in pain for weeks. Have been looking around for DIY fix. Being a truck driver I'm constantly sitting and stepping down out of cab. Did recommended exercises, nothing to lose. "Game changer in one day!" No meds, patches or shots. 💯 works. Thank you.

Had this first pop up about 8 years ago on one side from running. Figured it was something that would heal itself and after a few months even just standing / walking became extremely painful. Exercises and stretches like this are what worked for me. I found it useful to heat the area for a while before doing the exercises to take the edge off the pain. From the first time I had it, it was 4 to 5 weeks of doing excersizes like in this video twice a day to eliminate it. I still run and it has popped up again once every 2 years or so since. Doing the excersizes and resting legs for about a week as soon as I notice the pain really helps! The important thing is not to ignore it, I just gets drastically more painful, in my experience. I also take it as an indicator my running shoes may be too worn and it's time to get a fresh pair!

Exactly the stretches my chiropractor recommended. Thankyou😊

Thanks so much, I have been suffering from piriformes syndrome for a long time, no one, not even continuous physiotherapy has helped me... now with your method, I have had relief and painless walking.

Great excersises, thank you, gentle but direct to we’re needed, thanks for the relief,👌🏻

Hello Let me thank you heartedly for helping me sooooo much today. As soon as I performed the second exercise, which I did while listening to your directions on my bed the pain that had haunted me for days and days just left my leg and I just canceled my appointment with my Physiotherapist (which I hated to do since I love him) because I suddenly felt so tired from all these days having to bear the pain. Thank you so much, keep helping others it is a great thing to do. Cheers from Amsterdam

You can't imagine how much this have helped me with my pain! Just within a day it made Huge difference! I can't thank you enough for making this video!

Excellent help making the distinction between the piriformis syndrome vs. sciatica. .

Thank you! I have this now. I’m 60 and overweight but have been eating clean and losing weight now when this popped up. Walking is so hard. I need to find a foam roller but will start these stretches tonight.

stretching this muscle helps so much. Love the foam roller and leg strength.

Hello! I just did these 3 activities and am happy to say that I have relief from my pain. I've had this pain for 2 weeks and have not found relief until doing the pelvic roll and 2 stretches. I'll do it again tomorrow morning. Hope the pain stays away. Thank you so much for posting these. :)

Good morning did your video two days in a row Yes it helped but I suggest you do one that's 20 minutes long as the pain relief is temporary I'm guessing if you possibly can do a 20 minute video of this type for those of us that are in extreme pain it may help the pain stay away quite a bit longer during the day! Again thank you for making this video Yes it's a very helpful. 🌻

The floor stretch pulling the knee at 5:00 is a game changer!

Having a real 'aha!' moment here! Thanks! This kind of pain is awful, equivalents to a toothache. It's piriformis which hurts when walking, not sciatica which hurts when seated.

I'm just glad to see that I go to a chiropractor that knows what he's talking about - these are the same stretches he recommended so I will keep doing them (with a slight variation on the roller. I'm going to try the one shown here). I have searched up so, so many ways to try and relieve sciatica, which I believe is being cause by piriformis rather than a slipped disc. Either way, it seems these stretches are the ticket. This is the third time I've dealt with sciatica that has kept me bedridden. The first time lasted two months. Second time lasted three weeks. This time I have learned so much more, I hope it's only a matter of days. Wishing the best of luck to everyone else here!

I haven’t tried the foam roller tip but it worked AMAZINGLY WELL! Thanks! ❤

Thank you for this simple exercises to heal our sciatica nerve pain, effective and helpful/

Best video on pirifiros syndrome

Love the self massage using the rolling foam the most. Thank you.

Skip to 2:25 you’re welcome.

Thank you for the pain, I will try and do this, am suffering for last 4 years and yet don’t know what to do or maybe I want quick miracles, just have to do something

As a runner inwas miserable for the past 2 months . Didnt know what to do , almost gave up on running because of this stupid pain. These excercises gave me hope . Thankyou so much!! 🙏🏻😭😭 i ll keep doing them

My lower back is so painful but i am glad he showed just these simple exercises tt i will be able to do.

Great stuff, thanks! Just wondering, when rolling over a tight spot, or knot, feels like rolling over a bump in the road. You talk about holding it on a tight spot; is it supposed to hurt when holding it there, bc rolling over it is no problem and when I really hold it on the top of the bump so to speak, it does hurt. Am I doing it correctly by holding it on that painful knot? Or is slowly rolling over it more correct? Thanks again and may we all have a great day by mere grace of our constructive mindset :-)

Thank you very much for your effort I really feel better by practicing these exercises

Thank you so much!!! You have no idea how helpful this video has been. I feel better already!! 🙏 ❤️

A seatbelt pwnt mine. Thank you for this video.

Great clip! This is just what I was looking for tonight. Thank you sir.

The best techniques ever. The roller start is a must . Please do not go deep into The muscle directly

Omg he’s so adorable and sweet!

Thank you! Just subscribed this looks very helpful

Thanks. Excellent video. Vey helpfull

Well that helped, thanks!

What exercises for sciatica from bulging disc please

My doc says it’s piriformis syndrome! When it’s in pure form, I can’t put my underwears on! I usually can’t walk and need a shot for the pain and muscle relaxers!

My right piriformis is tight and spazzing...feels like the sciatic nerve is being squeezed. I am miserable with pain. Going to try these stretches🤞🏼

It feels good now

Thank you very much for this exercise. I found it doable and effective with information what caused the pain !

Thank you for your video going to try it because it hurt in the butt area

Omg.....thank you thank you thank....your video has given me hope!!!!!!

Actually a really good video and helpful stretching exercises. Thanks

helped

I have sciatica l4 l5 disc degenerated. But I also have piriformis issues How can I treat this?

Great video thanks for sharing. God bless 🙌

Lol I’ve had it for years due to a injury I had when I was a child , but I never brought it up to my parents , now I’m 21 , and have to massage my thighs and legs almost every other hour

Good video!

I need to fix my posture ASAP . I’ve already caused severe damage . Where is the link? Thank you

Totally helpful. It feels awesome. Thank u😭😭☺️

These stretches were SO helpful!!! Thank you!

Great videos and explanations! Thank you!!

Thank you so much I pulled my muscle in a basketball this helps so much

Thank you so much!!

Thank you so much!!! The roller really helped

Thank you for explaining this explaining this to me. I like to run but am having trouble with my piriformis muscle, Know I can get back in the game. Thanks

I hope this is just a temporary effect of not having my bike seat tilted forward enough. But right where the gluteus muscle narrows and attaches to the hip bone in the back, the piriformis? I have nagging pain just when walking or climbing that is really sore like I strained attendant or something. I do that one stretch with laying on your back and one foot over the other thigh and reaching down and pulling backwards on the bottom leg before and after riding. But it hasn't seemed to help alleviate it or prevent it maybe it is minimalizing it. The butt roll on a hard foam roller I don't have the roller but I do have a handle with two balls that roll on the end of it for massaging and I get into position on my back for the previously mentioned stretch and roll with all that I can back and forth up and down my leg and butt well my thigh and butt and it really really helps. Thanks for the idea.

Thanks for the info 👍🏻

Hi I’ve seen videos where streaming wasn’t advised but quite the opposite shortening using a band

Please send more video for pyriformis muscle release

Piriformis syndrome can cause pain and numbness. Can it also produce a burning sensation down the leg?

Thanks, for information. But can I know why this situation occurres inside body due to?Or it is slow or abuse of body. I have this issue in left leg, thigh, and am a lefty by use

Thank you for the great stretches 🙏🏻

Is anyone in there 20s going through this pain? I’ve been suffering with this for months now. I feel like it only gets worse, but the stretches do help for temporary pain relief.

But i feel something really tight in my groin that i cannot feel my butt area stretching

Been having this pain for over 5 years now. It's a pain in both legs, and I get it while standing, walking, especially as I'm doing side leg raises, or if I'm standing in one leg and doing lateral movements, it's radiating in the leg that I'm standing on from the top. It's possible piriformis or disk herniation. But I'm 23 and after MRIs the spine is ok. Also I've been doing a lot of exercises for the lombar spine to strengthen it.. And about piriformis.. I don't know I mean, it's first of all in both legs the same and after I sit down it gets better. It should be the other way right? And the pain doesn't (or at least I don't perceive it that way) stem from the butt area, it's like local islands on the hamstring, quads, calves and heels. Does this local radiating pain in those areas make any sense? It's not like a string like I see most patients with piriformis complain about.. Can it be something else? Thanks a lot and if you could help with a tip I'd be so happy!

I hope this helps me! My feet keep getting numb after a couple miles while running. I have had sciatic issues before and get very tight back there.

Thank you, it really helps👍

@ Back Intelligence: How about using a vibrating massager on the Piriformis, will this work in place of the foam tube? I find this more soothing and as a deep tissue massage. Thank you for this great video on piriformis syndrome and the 3 days of back exercises!

Hopefully this can help someone. Please try it! If you do a video, please coin it the 'TT piriformis stretch' :) The stretches that give me instant and most relief, and can be done in bed: 1a. Lay with knees pointed up and feet close to butt about shoulder width apart. 1b. On the side of pain, rotate the knee inward so that the bottom of the foot is parallel with the body. 1c. Put the other leg, foot, or ankle over knee of the side of pain to hold it down for the stretch. It'll feel great and will stretch not just the piriformis but the entire butt and hip and lower back. 2a. Lay with knees pointed up and feet close to butt about shoulder width apart. 2b. On the side of pain, drop the knee so that it points forward and the foot is next to the hip. 2c. Take your hand and push upward on the foot. It'll feel great and will stretch not just the piriformis but the entire butt and hip and lower back. I've experience sciatic pain from my butt down to my toes possibly due to excessive sitting at my work and hill hiking. The figure 4 stretch sometimes work, but not always. My butt will spasm and tighten up throughout the day. What I became aware of is I sit crossed legs in a butterfly manner a lot, to take pressure off the pain, but it was making it worse. The stretches above puts the muscle in the opposite direction and the next day I was pain free.

Good advice

Thank You for explaining this so well....at last, I now know and understand just what I need!!!❤️❤️❤️

I have this for the dumbest reason . I was trying to grind like Jungkook and I hurt my leg ,is hurting so badd

Tq so much sir

Great video, have had this pain for almost 10 months and done various physio programmes. I was advised to do the massage with a ball but it inflames it and going to try the foam roller. How often can you do the foam rolling each day?

I went to the gym the other day and decided to try a different machine , I think I hurt my back or buttock then ,the following morning I was in big pain in my right buttock which is causing me a big problem trying to walk ,my leg gets big pain and it keeps giving way .I woke through the night with terrible pain . Can you give me any advice ?

Thanks for the video, The problem with my right leg: pain, tingling, numbness start not so much when I'm sitting but especially when driving. Your explanation and suggested remedy will be highly appreciated.

Thank you! These helped!

My dad has this, but he's older, so he can't cross his legs much less balance on a roller. Do you have alternatives?

Is it possible for trapped wind to cause pain in the sciatic nerve?

Thanks. These help me for mornings..

Is it normal to get cramps?

Thank you. This really helps

I am feeling this right now, like a sharp knot. I'll try this when I get home, thanks for this video.

I have a herniated disc should i try this exercise??

I am feeling shooting like electric pain in left leg...is it pirifomis?

Thank u so much. Very nice info.

Nice! Thank You

Am 24 and hellya suffering from it since 2018 with deep buttock pain on right side then its keeps on coming after 4 5 months! And also alternating buttock pain sometimes left side is effected sometimes rights! Is it the same case with you?

I was curious if anyone had relief using tens units for this

Thank you so much

This was great info!!

Thank you very much❤️

How do you know PS or sciatica?

Good job man it really helped

Thanks a lot. It helped.

Does this get worse before it gets better? I thought I had sciatica but then I decided to feel deep in my glute for abnormality and sure enough I feel tremendous tension/tightness in what I believe is the piriformis (it’s on one side and not the other). Wasn’t hard to find because I am very thin and have basically no ass. But yeah I have hip pain and lower right back pain. I have foot tingling that comes and goes. I did these stretches today and I actually had a bit of pain relief however I am feeling very pronounced tingling (when I walk) in the right heel. Is this normal?

Thank you

How long after doing this before we can see relief?

I'm feeling pain in my front hip area

Very much informative

What is the best foam roller to use?