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4 Exercises against Piriformis Syndrome

The most important thing for exercises against piriformis syndrome is that they stretch the muscular piriformis and strengthen the muscles that can relieve the piriformis. Piriformis syndrome can be a very troublesome and painful diagnosis that provides the basis for sciatica and sciatica symptoms / ailments. Feel free to follow us or get in touch via Facebook or YouTube.

1. Leg to chest (exercise for lower back and seat)

This simple exercise is ideal for relieving tight and sore muscles in the transition between the lower back and the seat. This is especially suitable for those with lumbago and low back pain in combination with piriformis syndrome.

Design: Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.

Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side. You can also use both legs.
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Lying stretch of the seat and lower back

Great exercise that stretches the piriformis and the seat muscles in an efficient and specific way.

Execution: Lie flat on the floor with your back down, preferably on an exercise mat with support under the neck. Then bend the right leg and place it over the left thigh. Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the buttocks on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.
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3. Butt against the heels

As mentioned earlier, back pain and piriformis syndrome often overlap - this is due to the influence on biomechanics and anatomical structures.

Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

Stretch: Then lower your butt to your heels - in a gentle motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

Repeat the exercise 4-5 times. The exercise can be performed 3-4 times daily.

4. "Monster walk" with elastic

Monster walks are an excellent exercise that isolates muscle groups relevant in the treatment of piriformis syndrome - you can think of it as a dynamic "lateral leg lift". You will really be able to feel that it "burns" well inside the muscles after only a short time if you have not done this exercise before - this is because it really hits the right muscles. Remember you need exercise bands to do this exercise properly.

execution: Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

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What can I do even against pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief in low back pain