Massaging your piriformis muscle may help ease your piriformis syndrome symptoms. Regular self-massage and stretches can help loosen the muscle and reduce pressure on your sciatic nerve. You can use a foam roller, tennis ball, or another similar-sized ball.
Accordingly, how do I relax my piriformis muscle?
Massaging or stretching your piriformis
- Foam roller massage. Share on Pinterest. …
- Tennis ball (or similar ball) massage. …
- Sitting on a ball.
Consequently, does sitting irritate the piriformis muscle?
The symptoms of piriformis syndrome are often made worse by prolonged sitting, prolonged standing, squatting, and climbing stairs. Pain in the buttock or hip area is the most common symptom. Pain may radiate from the buttock area down into the lower leg along the path of the sciatic nerve.
Will my piriformis ever heal?
The pain and numbness associated with piriformis syndrome may go away without any further treatment. If it doesn’t, you may benefit from physical therapy. You’ll learn various stretches and exercises to improve the strength and flexibility of the piriformis.
Since piriformis syndrome is usually caused by sports or movement that repeatedly stresses the piriformis muscle, such as running or lunging, prevention is often related to good form. Avoid running or exercising on hills or uneven surfaces. Warm up properly before activity and increase intensity gradually.
Your healthcare provider may recommend stretching and strengthening exercises and other types of physical therapy to help you heal. A mild injury may heal in a few weeks, but a severe injury may take 6 weeks or longer.
Piriformis syndrome usually starts with pain, tingling, or numbness in the buttocks as a result of the sciatic nerve being compressed. The pain tends to be triggered when climbing stairs or sitting for long periods of time perhaps at work or while driving.
Use ice or heat to help reduce pain. Put ice or a cold pack or a heating pad set on low or a warm cloth on the sore area for 10 to 20 minutes at a time.
- Start by sitting in a chair and cross your sore leg over the knee of your other leg.
- While keeping your spine straight, bend your chest forward. If you don’t feel pain, bend forward a little more.
- Hold this position for about 30 seconds.
- Repeat this stretch with your other leg.
If your doctor has diagnosed you with piriformis syndrome the best position is to lay on your back—Lay with a pillow under your knees and a circular object (such as a rolled up towel) under your low back for support.