Chronic Piriformis & Hip Pain- Fix It Yourself (3 Steps)

[@speedstrn]

I keep coming back every day to watch their videos, always hopeful that this is time they're going to reveal how to fix a broken heart.

[@mR-dc4oq]

Aw! Hope yours isn’t broken. Try thinking about what you’re grateful for. Being alive is one gift. As you grow stronger in being able to do that the broken heart starts to feel better.

[@indriadrayton1132]

Hahaha!!!

[@CK-by2fc]

Sending u all the luv and healing vibes😇

[@susanmok5994]

🤣🤣🤣👍👍👍

[@mmapinkall]

Awww. It's not really broken. Enjoy a hug right now from the sun, it's warmth and it's golden light. Always there.

[@RandtMurf]

These guys are the best. They deserve an award. And they are so adorable. You just know they’re great guys to work for and even great dads.

[@BobandBrad]

Thank you for the kinds words!

[@MuvoTX]

The information here is priceless. Figure 4 stretches have 1000% cured my piriformis syndrome butt pains. I get it from poor sitting posture ergonomics, and insufficient lumbar support. To a much lesser degree poor sleeping ergonomics can make it worse. Either inflames my piriformis and it constricts down onto the nerve causing butt pain. Stretching the muscle 2x a day (morning and evening) alleviates the inflamation and constriction every time. I also take advil when the pain is really bad. Thanks a million B & B!!!

[@dpstrial]

I stand by a previous comment I made on a similar video by B and B that often it is not a tight piriformis that is causing the problem, but a weak one, inflamed through being overworked. This was my experience. The more I stretched the muscle, the worse it became. When I started doing clam exercises and the like with an exercise band to strengthen the piriformis, the pain gradually went away.

[@melodythemassagetherapist6957]

That’s so good to know!

[@melodythemassagetherapist6957]

Hi @@Bloozguy great point!! So true! I say that about massage therapists. We are all different. People may need something/someone different than my massage. Have a great week!

[@refatrabadi6656]

Thanks Native Albion. I have bad pain sciatica as well with a sore piriformis not a tight one. So. I do these stretches and still hurts. Need to strengthen. Similarly massage-gun or a foam roller? Will it work or make it worse ..on a sore piriformis

[@dpstrial]

@@refatrabadi6656 I was following the advice of physiotherapists and doing lots of stretches, using the foam roller and using a massage gun, but it provided no remedy. The piriformis area remained very tender and I kept getting bouts of sciatica down my right leg. I watched a YT video provided by a gym instructor and he said many people with piriformis issues should strengthen rather than stretch the muscle. I then replaced the stretching with various clam exercises and slowly, as my lateral rotator muscles got stronger, the pain went away. I do a fair amount of cycling, indoor and out, and it is possible that created a muscle imbalance somewhere along the way, exposing a weak piriformis. Try the clam exercises, first without resistance bands, then with them. I hope they work for you.

[@refatrabadi6656]

@@dpstrial I appreciate you very much!!!

[@davidlarge8894]

I gave myself Chronic Piraformis syndrome and Gluteus amnesia through a repetitive stress injury it was so bad I could not walk without severe pain on standing or walking .Could not step up a kerbstone or climb stairs yet if I could get to the car I could sit and have no pain and my legs worked fine .When on the floor my legs would not obey commands from my brain to move would have to move them physically and haul myself up by my arms . That was early 2020 and spent 6/7 months in a chair one thing that did help I got a Zimmer frame so I could support my weight on my arms and walk .has taken since then to walk again but still have difficulty climbing stairs .What was difficult was retraining my brain to immediately compensate for any imbalance when standing .

[@joseizquierdo7806]

Thank you BOB Brad You have saved me , I now live mostly pain free.

[@sibestfunction4400]

that 4 shape stretch is helping me… 7 months after my 3rd baby and im only 25 but i’ve been having just insane lower back and hip pain… watched the video how to tell muscle vs joint vs nerve pain, found it’s probably joint and muscle. this baby was huge and came out posterior with epidural she just would not turn… messed me up bad in the long term but ill be healing now with these stretches

[@lakotahokte5548]

wow! I tried the relaxing posistion for 90 seconds (which by the way seemed like i was laying still FOR A LOOONG time but it was just 90 seconds lol) i got up and walked and LO and BEHOLD!!! IT REALLY GAVER ME RELIEF!!! God Bless yall both. Thank you sirs. Have a great day!

[@heatherbrown384]

What a brilliant pair. Thank you guys.

[@marzymarrz5172]

that piriformis hurts like a beast but those simple moves of yours really offer quick relief. This is natures way of telling me I need to pay attention to these stretches forever. I used to do all kinds of stretching yoga tai chi etc but now that I'm old, and I need to stretch I stopped doing it! Wake up Call!!

[@MrGreyAllDay]

Thanks! Been dealing with this for 4 months and the massage gun is really helping… On the first try! You guys are amazing! I’m tired of limping around, especially uphill. Been walking on a treadmill for 2 years with no issues. I sat on a tight plane ride for 3 hours and have had problems ever since.

[@BobandBrad]

Great to hear!

[@bonitaderosa3134]

You guys are great! My physical therapist wasn't sure what my problem was.... said I was an enigma (??!!) Yikes. Thanks so much for all your insights that you share with us! I can't believe I found the most famous PT's on the planet - wow, what luck. Pls. send roses....I don't have a valentine:(

[@Spewbacca]

Bob and Brad this fixed my periformis almost instantly. 15 minutes on the massage gun and 90% of the pain, stiffness and lack of movement went away. Thanks a million.

[@susiewanng2285]

Bob n Bob do more than provide exercise and healing advices. They are the easiest n most informative physical therapists to follow! I watch the ones that help relieve my knee pain everyday. Great guys! God bless them for sharing so much n helping us to heal..

[@trevorcummins6444]

I’m a stroke survivor and as with any such person, spasticity got to me real bad. Your videos have been of great help lately. Cannot thank you enough

[@unita39hse]

My physio diagnosed right hip pain but have sciatica in the left leg albeit neuropathy now , they won’t operate so it’s a bit of problem But thanks for your videos they are so good !

[@staceymetz3933]

Not so much a comment but question. Mine is my back to my hip down the front of my leg to my groan where it burns and tingles

[@mustseevideos7777]

Thank you Bob and Brad! You have helped me several times to become pain free and healed my vertigo too! You are a God send!

[@jasonbash]

Thanks guys. You are the best

[@rebeccahegarty5309]

Thank you for this video, the pain you have explained I’ve been suffering from it on my left side for years and no doctor has been able to find out. Thank you for giving me some stretches to ease my pain and an incling to what I might have now I can go back to the doctor and ask for tests for what you have said. When I sit up straight for to long my hip and leg hurts, and have to lie down to relieve the pain

[@sergiovillarreal1516]

Did you follow up with your dr what did they say

[@lindaebersole2815]

Thank you for sharing your gifts so generously.

[@roccotool]

Bob and Brad, will you do RAIL /PAIL video on this?

[@clpacelandinelifeprepacade8302]

Thank you for your explanations, humor, and so many good exercises to help manage pain!

[@heyhanawu]

What is your recommendation if the lower back is hurting from the tests?

[@maryannvarela9274]

I got the C2 Mini Massage Gun from y’all. I am satisfied with it. The pain from the Pirifomis really hurts in the morning when I get up. The pain is on the hip bone, it’s hard to walk. I have to apply pressure to the front of the hip bone to get to the living room. I immediately get my message gun. Then I do stretches. Suggestions would be appreciated. I watch your programs everyday. I tell all my friends and family about your website. Thanks Bob and Brad!

[@babylambie9235]

Have a scheduled MRI friday and wondered if you can give good advice about the procedure that addresses stabilizing L3 vertebra with injection of concrete? Ir reccomend?

[@russxdrums]

I’m eternally grateful. I’m a professional drummer and have miss diagnosed my piriformis syndrome for months. This video brings clarity and relief to something that is threatening my career. I’m buying the massage gun today. Thanks guys.

[@johanna2612]

Hi Russ, may I ask you if the massage gun worked for you? I also have chronic piriformis (since March) and the pain is not going away despite all the stretching and strengthening exercises i have been told to do.

[@sew161]

When I did these exercises under a Physical Therapist care my knee flared up??? My sacrum was the original issue and it did improve, my knee never hurt before and 3 months later it still hurts

[@mary-chrisstaples9767]

I love how Bob always corrects Brad when he says ‘lay down’ 😅😅😅 My mum always corrected our grammar and now I’m so sensitive to every mistake!!

[@florypridgen4773]

You are great nice gentlemen, many people have this kind of problems ,thank you and have a great day.❤

[@shivetteg4308]

The Best Free Physical Therapist on Internet 😂😂👍🏾 I run while on the table when my therapist use that gun... It hurts so bad.. 😑

[@petertarsio7168]

My chiropractor has me doing squats as well to maintain the strength of hip and thighs. I have the gun and the foam roller and do strengthening of hip muscles in all directions daily. Yes, my piriformis is the problem and thanks for the tips guys.

[@heleneg525]

Peter, where did you get the "gun"?

[@petertarsio7168]

@@heleneg525 it's called a Toloco massage gun and it's great to use. Order online and I got mine from Amazon at about 84 bucks. Give it a try and let me know how you feel Helene.

[@heleneg525]

@@petertarsio7168 Thank you.

[@asiyasparkles]

You are great guys and t is wonderful to have exercises to help too. Unfortunately my back is bad and my hip is bad too. However, with some of these exercises, I am beginning to be able to do things I haven't been able to for quite a while.

[@rickstokes2239]

As a person who is coming up on 58 and cycles a lot but also drives a lot for my business I run into pififormis/sciatica issues often. Love your videos. Would you have info on the massage gun you’re using? Thanks

[@trevorjonasen3251]

These guys are great! You guy's are great! Thank you for these videos, I have learned the technical information but this is such a nice easy format that is easier to understand then some heavier shows !

[@Justluv711]

I am so grateful for the knowledge that you guys have gave me about this pain in my left hip that started a few weeks ago. Thanks for your video.

[@raymondraffoul2402]

Is it gone now?

[@YaMamasfavo]

Thank god for these guys. Piriformis pain sucks when you want to squat and leg press 😕.

[@ramandeepgrewal2346]

or deadlift :( 0 hamstring leverage and they're always so tight!

[@ConnieLeinicke]

Watched and performed the exercises! Success! Thank you so much!

[@alinicky]

What’s the best place to get the massage gun and the roll?

[@AvidEric]

How to rule out vertebral arthrosis, or does that show the same way intervertebral discs problems would? (Regarding the ways shown to check if the issues stem from the lower back or the piriformis?

[@mary-chrisstaples9767]

Are pain and tightness the same thing? Should I be stretching the piriformis if it’s sore?

[@dcat2004]

Excellent information!!

[@teresameza5393]

I was told I had nods and I have pain in my hip area. I was told to rest and drink plenty of water. Will this help me?

[@kpatel7995]

Thanks for the Information.

[@slaterdomain]

Can ya fix me broken English.? ;) Love you two. It's weird how you chaps always release a video which is spot on to issues I have.

[@ce8734]

4:50 Assess Lower Back 5:53 Piriformis Stretches

[@douglasjackson9058]

Great video, going to try this.

[@sharondean7802]

Came across this today Thank-you!!!!!!!!!!!!!!

[@w65ahmed]

great fan of your informatie video, i have been suffering form this hip pain almost 2 years, and just got to know what it is,,,i get this pain when i am driving over 30 min, and also have lower back pain might be related to piriformis ,,,but lets see how these drills go,,,,,

[@cherieiduke1723]

Another dog that helped cure my broken heart

[@wmpmacm]

Thank you for a good lesson

[@BobandBrad]

So nice of you! Bob

[@maryacosta1747]

My right hip feels much better after doing 2 of your stretches!🎉🎈✨🎇 Thank you soo much!😉

[@kumaradarsh5125]

for how long were you performing them till they felt better?

[@santoinetteberger]

Same here! I had used the massage gun previously but the stretch was a huge impact.

[@babylambie9235]

Love your videos, they always help me

[@mustseevideos7777]

You guys are Amazing! Thank you!

[@BobandBrad]

Thank you too! Bob

[@sorrell12345]

THIS!!!!! THANK YOU!!!!!

[@junemueller4795]

I love these. I also need some help with stretching the muscles in my lower leg. Mainly the front. Recovering from an auto accident.

[@styleyK]

Great advice as always guys, I use your methods all the time. Thank you 🙏🏿

[@mrsbucky1]

Hi Guys! Do you recommend a certain chair pad for an office chair?

[@robinsegura7577]

Do you need to warm up before these exercises

[@delisborges3610]

Thank you B&B

[@baklava4263]

How can I increase range of motion? I can’t get my foot up on my knee in the figure 4. Appreciate a video on increasing ROM. Thank you for your great videos.

[@maggierose97]

Can you afford to go to a chiropractor to be checked. I could not do the figure 4 while standing. So, I'm standing in the shower trying to lift my left foot up into my right knee so I can wash my foot. Could not lift it even halfway. I have piriformes problem in the left hip. Physical therapy didn't help. Chiropractor pushed down on the left pubic bone (the pubic bone is not connected in the front) to move it back into alignment. She said it was a fairly common problem. I can now lift my leg onto my knee when sitting or lying down. A weak piriformes in that leg keeps me from lifting my leg all the way when standing but I can almost do it..

[@Claradeluna2024]

Bob and Brad are cool 👍 Thank you for helping so many people 🙏

[@Sunnydayz2023]

Thank you,love your informative videos and conversational style 👍

[@marybrand8269]

Thanks guys

[@sharonwalder7397]

What message gun do you suggest? There are a lot on Amazon.

[@moroccanrose999]

You two are the best!

[@crazyivan0v]

I suffer from chronic glute tightness, from work related, intense lifting. As a result, my lower back sometimes fails with tightening of the back muscles. Using your instructions I’ve narrowed it down to the piriformis. I’m curious, what is the purpose of the piriformis?

[@loriheinz6649]

ever since I had a total hip replacement and then 4 years later a revision, I have had this pain. This exercise helps me short time, I cant hardly stand this pain anylonger. I will continue to do these exercises and hope it will adventually go away.

[@vickimaddox8711]

I have compression fractures in l1 and l2 caused from an auto accident. The radiating pain is exactly what you are describing. Are these exercises life long? The discomfort never really goes away. It has been almost 6 months

[@22hairless]

What about groin pain with good joint space on hip XR?

[@jakethesnake9528]

Great info. Really appreciate the insight. Would it be possible to have the exercises listed in the description for reference?

[@BobandBrad]

I will add that to our to do list suggestions!! Thank you!

[@TC-kn9kk]

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.

[@brendamoore4105]

Can you do these exercises with a total knee replacement?

[@sharronpollom4215]

Hey guys, I had part of my right glut removed due to a mersa infection, (yeah I;m half assed lol) I had a total knee replacement on Sept 9th. it was the 9th surgery on that knee. (long story) my current Dr is wonderful. BUT my hip is hurting soooo bad , as well as my healing knee. I have a small pillow I put under my hip & it helps somewhat but the pain radiates from my hip out. HELP, what can I do????

[@lisabryant8749]

Just seeing this. Have you tried using ice? I ordered several flexible ice packs off of Amazon. Keep in the freezer. Use daily, slide down in pants with a small cotton cloth covering the pad. And use at night to sleep. Numbs the pain! 😊

[@manosvbs]

Could you talk about arm pain. While repairing a hole on my ceiling months ago, I hurt what seems like is my elbow or around it. I could not let my arm hung normally for some weeks. When I walk if I let my arm hung, it really feels painful, so I have to put my arm inside a pocket while walking. Could you please explain what could be the reason? Thanks for explaining about the Piriformis, how often and how many times, should I do the exercise? Thanks.

[@wendyflanagan5738]

Thank you immensely.

[@lashes1211]

This helped me a lot, I was looking for the exercises. I can only sleep well with my left leg pulled up while laying on my stomach.😢

[@1smae100]

I got an adjustment my lower back pointer joints at base of spine was off . From when i bent over to tie my shoes. But its because im also dealing with a knee issue . The chiropractor just adjusted my back but didn't use a massager or anything on my hip / buttock near piriformis. I got knots in this area was worse but i been stretching and massaging om my own

[@milflowers767]

You guys are the greatest 💖

[@michellesweeney2642]

You guys are the best! I have been following you for years. Thank you for all the help!

[@lindalovesdance777]

Which massage gun do you recommend ? You guys are awesome

[@axer77]

Hello from Greece. I 'm 44 years old been suffering from Chronic Piriformis & Hip Pain. I swim 30' free style no intense 5 times per week. I d like to ask you 3 questions: 1st: Can I do these exersices everyday ? If yes, how many times every day ? 2nd: Do you recommend me to swim more everyday, for example 1 hour, or not ? 3nd: Do you suggest me to do Pilates Reformer 3 times every week at the same time, or not ? Thank you

[@wmpmacm]

I ordered one of those thumper massagers, too.

[@sherribraxton3216]

Such great advice! Had shoulder surgery 8 months ago but still not right - very slow going despite 3+ months of PT. Finally broke down and just bought the booyah stick. Looking forward to using for these exercises, and more. Thanks again Bob and Brad for your excellent and much needed advice.

[@leahg3926]

Me too, on the shoulder surgery.

[@Joe-ff6tk]

@@leahg3926 prolly gonna just have to give it up

[@1jenland]

Question - doing the extension test, it doesn't trigger the nerve symptoms down the leg, but I feel a lot of discomfort in my hip flexor, in the front, high up, almost in the groin.

[@paulharmon3610]

Many thanks to B & B! The three exercises for the periformis pain I'm having is working very well!

[@wmpetroff2307]

Are you feeling more relief from months ago?

[@godismyall42me]

@@wmpetroff2307 do these exercises work also with hip dysplasia??

[@wmpetroff2307]

@@godismyall42me Ms Mary I do not know about the hip d. I can say at times my hip complained. Presently I am walking around much easier and longer ( time span on my feet 30 minutes) . Have you looke up HipD exercises?

[@johnnyathanasiadis7884]

hi there so tell me i had pain on both sides of my hips. but the left side got getter by its self but the right side is getting worse.i cant hit a golf ball anymore, how did the left side get better and not the right side

[@Lotsofcolour]

I had dry needling into the Piriformis by my Physiotherapist and the relaxation is almost instant. I also perform bridges everyday , sometimes on a Swiss ball and am now pain free. Whilst waiting for the physio appointment I used a small spikey ball to roll on which was painful but a lot more effective than the foam roller.

[@lisabryant8749]

Lotsofcolour- Just seeing this video today. If you don't mind, can I ask about the dry needling in your piriformis? Are you still feeling good from it, or is it something you continue to have done? TIA 😊

[@Lumby1]

Thanks guys, looks like it's piriformis for me, been taking lots of Tylenol and very sore for the last few days. I tried your diagnostics and will keep up with the exercises, much better than wrecking my liver with acetaminophen every day. Much respect for physiotherapists, they have helped me before I found you fellows, what the doctor thought was a collapsed disk turned out to be a torn groin tendon. Again, many thanks!

[@charlenethomason3947]

I was told years ago that I had radiculitis . Is that the same issue?

[@elizabethbell999]

Thanks for your fabulous site!!

[@debbiherold4932]

This is another good video. I have to be careful with some of these suggestions because I have spine fusion and rods and screws in upper lumbar/lower thoracic

[@pamelamcmahonpanther4588]

Massage gun unavailable on Amazon. When will there be stock again.

[@Justluv711]

I got the purewave, look on Facebook

[@etherealdeal1792]

Theragun is great at Nordstrom

[@navaldeepsingh4935]

Hi bob and brad, I feel like I’m suffering from deep gluteal syndrome and gluteaus tendinopathy, both at same time. I want to know if I should see regular physiotherapist or orthopedic physiotherapist? And is orthopedic surgeon and orthopedic physiotherapist same? I’ve wasted money on 2 physiotherapists and none of them used any words related to my problem. Like a doctor explains everything to patient

[@pamoneil90]

How often and how long should I stretch/massage?

[@ronniemillsap]

this is super helpful to me. and the ending

[@larrysernyk6154]

Got their top massage gun. Great!!!

[@fadedglory1045]

I got the sleep ovation bed and I love it! Only issue is it’s way smaller then any king I have ever owned, shorter and narrower. Sheets look sloppy.

[@davidsquire2107]

Yes but is it really a King Size.

[@davidsquire2107]

I just checked and they have 6 sizes

[@johannahunter690]

Q. Seem to have sciatica type pain when I stand too long - is that Piriform?

[@thebiggestcheese54]

Are heating pads effective for piriformis ?