Ease Piriformis Syndrome with These 10 Targeted Stretches

Piriformis syndrome can cause significant discomfort, with pain radiating from your buttocks down your leg due to compression of the sciatic nerve. 

Studies conducted at the Armed Forces Institute of Rehabilitation Medicine found that specific piriformis stretching techniques can significantly reduce pain and improve function in just two weeks.

Here are 10 effective stretches that can help alleviate your symptoms when performed regularly.

1. Supine Piriformis Stretch

The supine piriformis stretch is one of the most effective exercises for targeting sciatic nerve pain. It offers optimal muscle relaxation while providing a deep stretch.

• Lie flat on your back
• Grasp your affected leg’s knee with the same-side hand
• Hold the ankle with your opposite hand
• Gently pull the knee toward the opposite shoulder until you feel a stretch
• Maintain for 30 seconds
• Return slowly to the starting position

2. Standing Piriformis Stretch

This variation engages your core muscles for balance while creating length through the entire posterior chain, making it easily adaptable to different flexibility levels.

• Stand 24 inches from a wall for support if needed
• Position knees above ankles, lower hips 45 degrees
• Place outside of right ankle on left knee
• Keep back straight while leaning your chest forward
• Hold for 30-60 seconds
• Switch sides and repeat

3. Outer Hip Piriformis Stretch

This stretch targets the lateral hip, where the piriformis muscle attaches. It uses gravity to help deepen the stretch naturally.

• Start lying on your back
• Bend one knee
• Using the opposite hand, draw the knee across the body
• Keep shoulders flat against the floor
• Hold 20-30 seconds per side

4. Long Adductor Stretch

This stretch releases tension in the inner thigh muscles while maintaining proper hip alignment.

• Sit with legs spread wide
• Tilt forward from hips
• Place hands on the floor between legs
• Lower onto elbows if possible
• Hold for 10-20 seconds

5. Short Adductor Stretch

This variation targets the shorter adductor muscles near the pelvis, helping maintain proper hip mechanics.

• Sit with the soles of your feet together
• Use elbows to press knees down gently
• Lean forward with a straight back for a deeper stretch
• Hold 30 seconds
• Flutter legs for 30 seconds

6. Side-Lying Clam Exercise

This exercise strengthens hip abductors while maintaining proper piriformis length, which prevents piriformis syndrome.

• Lie on your side with the affected hip up
• Bend knees, align feet with spine
• Stack hips vertically
• Lift top knee while keeping ankles together
• Perform 15 repetitions

7. Hip Extension Exercise

This movement strengthens gluteal muscles while maintaining proper piriformis function, which is essential for walking mechanics.

• Start on hands and knees
• Align shoulders over hands
• Lift bent knee toward the ceiling
• Lower almost to the starting position
• Complete 15 repetitions

8. Supine Piriformis Side Stretch

This stretch combines rotation and hip flexion, allowing better control and support during execution.

• Lie on back
• Place affected foot outside opposite knee
• Pull the bent knee across the body with the opposite hand
• Hold 30 seconds
• Perform 3 repetitions

9. Buttocks Stretch

This comprehensive stretch targets multiple hip muscles while maintaining lower back support. It is ideal for those with concurrent back pain.

• Lie face down
• Cross-affected leg under body
• Extend the other leg straight back
• Lower hips toward the floor
• Hold 30 seconds
• Complete 3 repetitions

10. Seated Stretch

This practical stretch can be performed throughout the day, even at work, while maintaining proper spinal alignment.

• Sit comfortably
• Cross right leg over left knee
• Lean forward, maintaining a straight back
• Hold for 30-60 seconds
• Repeat on the opposite side

Source:

1. Journal of Pioneering Medical Sciences