Exercises For Piriformis Syndrome: Fix That Pain in your Butt

[@ThePrehabGuys]

Which exercise was your favorite?!

[@MotorCityPhoenix313]

I've been having piriformis issues off and on for a while. I think I did too much stretching? I did the exercise at 12:45 in my office and it gave me instant relief. Sounds like I need to focus more on the exercises rather than the stretches. Thanks so much. Great video!!!

[@EyeSchooler]

This hits the nail on the head explaining hip pain.

[@jctai100]

Thank you for this! I've dealt with this for many years and have a got a hold of it thanks to my physio but it is ALWAYS good to have more knowledge and add to the toolkit! 👍

[@ThePrehabGuys]

Glad it was helpful!! New content every Tuesday

[@Nah481]

Where can I purchase that elastic band with the comfort wrap?

[@bobsonsitecomputerrepair4305]

I am wondering the same thing, as well as what it is called.

[@josepinchero]

I would like a Prehad program that is a general "stay healthy and strong" for older athletes. this program would be a set of routines to round out strong glutes, hamstrings, ab/ductors, mobility for too much sitting, healthy and strong shoulders, rotators...stuff like this.

[@dineshdj320]

Got this when I needed the most ....thank you prehabguys.

[@ThePrehabGuys]

That sincerely means so much! Glad it helped! New Videos every Tuesday.

[@SplashFireFilms]

this is very helpful, love the tests, thankz for the help

[@DW-th1ws]

I’ve watched hundred of videos on this and this one seems to hit the nail on the head. Everyone says to stretch but I totally agree it needs to be strengthened. I can’t wait to do these Ex cerci see and see my progress. How often is it okay to do the exercises?

[@ThePrehabGuys]

Thanks for the kind words and keep us posted on how these exercises go for you! They can be done everyday as long as you are not overly fatigued from them. Listening to your body with any form of exercise is important.

[@olafhirczy2235]

Great video. very informativ. Great help for my pain.

[@jesselove8048]

Great instruction guys.

[@shirleymartin3605]

Thank you this is great

[@ness282282]

I have this on one side. Intuitively I want to train both sides equally, but does it make more sense to focus only on the weak side?

[@templeworkn]

This was very insightful!

[@andrewwinoto2421]

thank you so much

[@mikevaughn2074]

Great video and awesome tips! Any pointers or ideas for dealing with piriformis problems after having hip surgery for FAI and using a heel lift on the same side

[@ThePrehabGuys]

Check this out for us! theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/

[@annemills1587]

Some useful exercises. Thank you. Some side views of the exerciser doing the moves would also be useful to see as sometimes it’s difficult to see the movements because of the darker clothing. Thanks

[@ThePrehabGuys]

Appreciate the feedback! Thank you!

[@EnjoyLife-op5rn]

Thank you for the information!

[@ThePrehabGuys]

Glad you enjoyed! New episode every Tuesday!

[@sheilasmith1109]

I used to be an avid distance and competitive rider of horses. For over 20 years I rode nearly every morning 20 miles in a Two Point position, which is basically slightly standing up in the stirrups, knees bent, not touching the saddle or seated. I rode in 25-75 mile endurance and competitive races, like people who run marathons! Could you please address WHAT exercises I can do now, that I’m older, I don’t ride anywhere near to what I used to, for keeping these tissues in shape? Piriformis and sciatica are problems but as an extreme athlete, as I once was, my older body still CRAVES the work out!!!

[@ThePrehabGuys]

hello! Thank you for this great question! I would look at our [P]Rehab Programs, especially for the lower body, as we have multiple options that can help you continue exercising!! Here is the link to our programs! theprehabguys.com/prehab-programs/ Hope that this is helpful. Please let us know if you have any other questions!

[@marjinamow4436]

Can u upload the best exercise for sciatica problem??

[@ThePrehabGuys]

We have a whole video on sciatica, check it out!

[@josephmiller9214]

Great videos like always!

[@nadiasalcedo4353]

Hi! Love the video! I was wondering if we do the exercises in sets/ reps or holds? Thank you!

[@mikevaughn2074]

Would love more videos dealing with hip problems from using heel lifts

[@ThePrehabGuys]

Love the idea, Mike! We will see what we can do!

[@rajinimurali7892]

Hi It was so clear to understand. Thank you very much for your Video. can i use exercise bike when inhave piriformis Syndrome..please advise

[@AMITSHARMA-gq2nl]

Wow!!! Its just wonderful and awesome. Its been 2 years ..since then i am more inclined towards stretching the pirifomis muscle. Strengthening the core may help me out relieving the pain . Will you suggest me for Needle therapy for pirifomis?

[@susanareid310]

Great info, thx. What other exercises should be avoided? ......👍🤗

[@ThePrehabGuys]

Great question! Thank you for your support! I would read our article that will answer this question for you! theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/

[@seal869]

I have recently started getting impingement and paresthesias of the pudendal nerve when I sit on hard surfaces. It’s odd anatomically. Not really a great concern but annoying when it happens.

[@NafiseBarzigar]

Is that right that i need to work on the good side to fix the PS on bad side?

[@ThePrehabGuys]

We recommend working on both sides if you can!

[@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.

[@bashizinyabahara8751]

Question for dr. Arash: But what if the numbness isn’t in the sensory nerve but in the motoric nerve and affects the (different) feeling when making a sway, and positioning the foot?

[@shiviahuja9840]

I have the same feeling ...

[@bashizinyabahara8751]

@@shiviahuja9840 it's piriformis syndrome with me.

[@mathiassebbel8165]

Thanks ! Are Hip thrusts, squats and deadlifts allowed/beneficial while dealing with it ?

[@ThePrehabGuys]

Hello, great question! In our article, we break down exercise recommendations in regards to this syndrome. Here is the link! theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/

[@ryanlie6250]

if the piriformis is weak on Manual Muscle test, wouldn't stretching make it even weaker therefore exacerbate symptoms?

[@Blogdividendreport]

Would I do these on both sides? Or just the side with the issue

[@ThePrehabGuys]

Never a bad idea to work both if you have the time!

[@notmyrealname6272]

Great video. Does cycling on a turbo trainer make this worse?

[@carteahylton2641]

Hi guys which exercises are better for the piriformis?

[@ThePrehabGuys]

All of these are great! If you can find the time to do each of them that is key!

[@ivangrbic8596]

Would a side lying leg raise with toes pointed down count as working internal rotation? Ive been doing them as well as seated banded clams for external rotation.

[@ThePrehabGuys]

Yep! If the toes are pointed down/in your femur will be placed in more relative IR while performing that exercise!

[@brickedvids3206]

Where did you get that leg band set ?

[@ThePrehabGuys]

We gotchu theprehabguys.com/shop/

[@sofiaw3129]

Hi guys, great video. any rehab exercises for sacrospinous /sacrotuberous or Quardatus femoris ? Thanks again

[@ThePrehabGuys]

Hi! Great questions. I would look at our exercise library as we have exercises broken down more specific by body region, type, etc. ! Here is the link! theprehabguys.com/video-library/

[@nickc5583]

Been dealing with similar pains for a few months now. Dont know if it low back pirformis sciatica or all 3. Am prehab app subscriber which prehab prg would you recommend that essentially addresses these areas. Or combination prgs? Thanks

[@rachaeltatarka8786]

This was so helpful! Thank you! I sprained my ankle a few months ago and ever since I have been having a pain in my butt. Would you say compensation like that would make this muscle irritated? Also, do you have a band preference or recommend a good one?

[@ThePrehabGuys]

You're so welcome! That is a potential cause through the kinetic chain, yet we are unable to answer this specific question due to legality. However, we do have an article dedicated to ankle sprains you can read here! And a great band is from crossover symmetry. The link is below here too! Ankle Sprains Article: theprehabguys.com/early-ankle-sprain-rehab/ Crossover Symmetry: crossoversymmetry.com/

[@theobserver9565]

Im 67 with no exercise other than competitive bowling right handed. I'm getting pain in my upper buttock area which sometimes goes halfway down my thigh. I've been to my family doctor and they put me on ibuprofen and muscle relaxer which didn;t help. I also went to a chiropractor 1 time which did help a little. He said my left hip was locked up and he did some pressure point releases on that area. Pain went away except for one small area which is still sore but not all the time. I had to quit my bowling yesterday and wont go back until my problem is fixed. Who would you recommend I see to get fixed?

[@ThePrehabGuys]

Hey there! Thanks for all the information! Sorry to hear that you are dealing with this discomfort and it is limiting you from bowling! I would definitely try some of the exercises in the video focusing on hip mobility and core and glute strengthening! We also have a great program to help address this as well that I would recommend, check it out here! theprehabguys.com/program-low-back-prehab/

[@Onguard8737]

Guys i go to the gym and when i try not to over do it but if i do lunges with that one side that is bothering me helps it go away or leg raises helped me or side planks with lifting that one side up for around the hip or whill laying on your side like you guys suggested.

[@absoem1711]

Dear fellas, Thank you a lot. I have a question however, is it normal to feel the piriformis pain while bending straight and then straightening your back?

[@ThePrehabGuys]

Hard to say without doing a thorough evaluation, however I would definitely recommend checking out our Low Back Rehab program through the app to get started! bit.ly/tryprehabYT

[@ericachitwood2465]

Are jump squats bad to do for the piriformis? Seems like everytime I do them I have whacked-out pain. Let me know

[@zeebro7688]

I woke up from total knee replacement surgery with this. I am 8 weeks posr so still cannot rotate knee joint. Trying everything i can including bridge and clam exercises. Pain is now more located and i can literally put my finger where the tenderness is. Any more suggestions appreciated. I am taking this as a sign that things are improving?

[@algon1986]

Great video guys!! An old injury left me with my right knee misaligned from my foot basically putting me on a "normal" hip abduction and knee internal rotation. I have implemented some of these moves as warm ups before squat and deadlift but my glute is always in pain after workout. Any recommendations?

[@ThePrehabGuys]

Thank you! Unfortunately we are not allowed to give medical advice on this platform due to legality; however, here are some resources for you! Hope this is helpful :) Squat Fundamentals Program: theprehabguys.com/program-squat-fundamentals/ Squat Warm Up Article: theprehabguys.com/best-squat-warm-up/ Knee Prehab Program: theprehabguys.com/knee-prehab-program/

[@DJ_T11]

How many sets ? How often per week ?

[@ThePrehabGuys]

Try a few sets of these and see how things feel! Trying to perform these everyday is a good start but if symptoms increase, listen to your body and back off as needed!

[@ssjenforcer191191191]

My leg keeps externally rotating when I walk, and stretching my external rotator helps but only for a short time. Nothing for 2 years has fixed this issue for me.

[@ThePrehabGuys]

May be worth diving into some strengthening exercises of the muscles that control both internal rotation and external rotation! Check this out for me! theprehabguys.com/product/the-hip-prehab-program/

[@achi4956]

Thank you for the information may god bless you

[@aliabi6404]

Amazed by Arash hip internal rotation 😁 is assisted single leg rdl an option? Or while you prehab just rdl light weight… what about assisted rdl airplane to build strength and awareness of the hip rotation?

[@huckelberry201]

How often do you recommend doing these exercises?

[@ThePrehabGuys]

Try these exercises 2x/day depending on what your symptoms are!

[@danatursynbayeva5548]

Super 👍

[@leworhty73]

Would the tingling radiate to the lateral hip almost into the hip flexor?

[@ThePrehabGuys]

Here is the article that talks about the topic in more detail! theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/

[@ozzystylez91]

Ive had this pain for years When I train legs or run I get this tightness in my right glute for days and the only way to relive the pain is bending to my left putting pressure on to my right glute to make it crack having to do it multiple times a day for a few days until it goes back to normal. This pain is only in my right upper glute more to the side. The pain doesn’t go down my leg. Is this Piriformis syndrome if not What could this be and what exercises could help? I rarely train my legs or run anymore as I’m nervous about flaring it up for days. I know you can’t give me any medical advise. Anyways to fix it would be appreciated. Thanks

[@Crism319]

Thank you...Docs.🥕

[@aalekhrasal4246]

What can be done if the priformis takes over when doing the clams etc

[@ThePrehabGuys]

Check out this article!! theprehabguys.com/the-best-exercises-for-the-glute-med/

[@aalekhrasal4246]

@@ThePrehabGuys thank you. Is there any way I can consult you guys on this issue ?

[@nadiasalazarsantana3538]

Hey guys! I just have a question, this could be caused by a herniated lumbar disc? Thanks 😊

[@ThePrehabGuys]

Hello! Thank you for your questions. I would read the article we wrote as this will give you more insight all about this topic! Here is the link! theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/

[@LAPPY151]

The pain for me is mild to very annoying . Only been dealing with it for a few days now hopefully this routine gets me back to A1 .. squatting doesn’t hurt would you recommend continuing doing exercises that don’t hurt ? Cheers guys ❤️❤️ great video

[@ThePrehabGuys]

Always a good idea to do exercises that cause little to no discomfort!

[@khalidwaleed1011]

Any update??

[@jenniferlopez682]

I couldn’t even walk

[@Knud451]

Thanks a lot! Very informative. Would it be "fine" to do a standard RDL on both legs?

[@ThePrehabGuys]

Definitely give it a try as long as it feels comfortable!

[@Knud451]

@@ThePrehabGuys thanks!

[@sheilasmith1109]

Could you please speak more of Muscle Hypertrophy? I also wonder about why certain, SPECIFIC muscles can/and do go into cramp? A cramp that actually is in tetany!(?). Please help us understand! Thanks

[@ThePrehabGuys]

Great feedback. Will for sure talk more about this in future episodes!

[@Fr3ckles83]

Is it possible for this to heal (doing the exercises) while still running? 🥺

[@ThePrehabGuys]

Great question! Depends on the severity of your symptoms and if symtpoms are exacerbated with running!

[@امراني-ح7س]

I have same pain lts so hard 😢😢

[@zigshaw8]

5:40

[@sarahk8364]

As much as these videos are helpful, it would be great if the exercises could be demonstrated with somebody who is actually suffering. Some of these positions are not realistically transferable to a real life piriformis sufferer.

[@ThePrehabGuys]

Hey Sarah, thanks so much for your input! Unfortunately, we can not use actual patients for these videos due to complications with HIPPA and patients rights. We recommend working through exercises from this video that feel comfortable to start and progressing from there! We hope you find some relief!

[@sarahk8364]

@@ThePrehabGuys Thank you for taking the time to reply. I guess my pain is making me grumpy. I am trying to work through the exercises a few times a day.

[@Afiso]

You can stretch everyday, but it keeps on coming back. 😢

[@ThePrehabGuys]

Piriformis syndrome can definitely be frustrating! Yes, stretching does play a key role in the early stages of management, but it's also about building strength and tolerance of the tissue and supporting muscles! We want to make sure we are strengthening as well!

[@Daniel-iz7kc]

But I don't have friends

[@myrnacasebolt5417]

I thought that clamshell was NOT appropriate for Piriformis Syndrome. Actually it made my pain worse. Sighs

[@miriamnakachi9374]

Too much talking