Piriformis Syndrome - Home Stretches & Exercises

Recent research suggests that the ‘piriformis syndrome’ diagnosis is incomplete and does not adequately address all of the pelvic issues that could create sciatica-like pain. So, this type of pain is now referred to as deep gluteal pain syndrome (DGPS), which describes situations where compression of either the sciatic or pudendal nerves in the pelvic region rather than the low back creates sciatica.
Besides entrapment by the piriformis muscle, other issues including gemelli-obturator internus syndrome, ischiofemoral impingement syndrome and proximal hamstring syndrome can all create sciatica.
Symptoms typically include pain in the buttock and/or hip regions that may also radiate into the distribution of the sciatic nerve (posterior thigh and lower leg/foot). Pain can result from a direct insult to the region including trauma or issues that would reduce blood flow (ischemia). Common insults include falls, hip-related surgery, pain-induced muscle guarding and prolonged mechanical compression, like sitting on a wallet.
If you are experiencing pain in the buttock region that potentially radiates down the back of the leg, give the following exercises a try and let me know if you have any questions.
1. Lumbar Rotation Stretch
2. Posterior Hip Muscle Stretch
3. Sciatic Nerve Glide
4. Sidelying Hip Abduction
Reference : Park JW, et al. Deep gluteal syndrome as a cause of posterior hip pain and sciatica-like pain. Bone Joint J. 2020. pubmed.ncbi.nl...
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for piriformis syndrome. Click the link below to learn more and order a copy! a.co/d/1q3BjgP

[@RehabScience]

My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for piriformis syndrome. Click the link below to learn more. a.co/d/1q3BjgP

[@alexklette1138]

@RehabScience After months of going to the chiropractor, paying out of pocket at least once a week- THIS video is the first thing to help. My pain is gone. Thank you so very much.

[@RehabScience]

@@alexklette1138 Sorry to hear you had to go through all of that before finding something that helped. Glad to hear the exercises helped reduce your symptoms!

[@jasonrayblake]

Dr. Walters thank you so much!!!! I added these stretches to my home PT routine and I'm now pain free!!! I've been suffering for months and now I'm not!!!! 🎉🙂

[@RehabScience]

That’s so amazing to hear! I’m glad the video was helpful to you!!

[@islandboyjay1914]

@@RehabSciencethese exercises made it worse 😢

[@albertopedroza3540]

Lucky you 🥲🥲🥲

[@arniefrancisco745]

This is awesome, I've been dealing with this pain for a week and no medications seem to work, until I did all of these exercises. Instant relief

[@RehabScience]

I’m so glad to hear the exercises helped you!

[@imanaisha1538]

Hi, I'm truly grateful to you..I just did this PS exercise for a week and now the pain is already gone..I just did the last exercise a couple minute ago and now I can finally touch my own toes..I literally can't when I got the PS. I'm literally grateful to you..thank you so much. I'm taking a rest for a couple of days, don't worry!! (Sorry for a bad grammar)

[@RehabScience]

This is amazing to hear! I am so glad the video and exercises were helpful!

[@pradipmehta192]

I am extremely grateful to you for your guidance through exercises for Sciatica and piriformis muscle. I will start today and onwards till I get relief. The exercises are easy to perform and seems effective for the ailments. Your guidance has helped me a lot to come out from the physical disorders. I thank you very much again. Be blessed.

[@RehabScience]

You’re so welcome! Thanks for the nice comment!

[@rudyjimenez8535]

That last one is new to me, thank you. Ive been battling this for months and just recently the pain has shot down both legs. I havent been treating it like physical therapy but more like stretching. You talking about reps made me change my mindset. I feel stupid now but very grateful. Thank you.

[@RehabScience]

I hope the exercises help you! If you need more help after this video, the programs in my book are much more comprehensive and guide you through through three phases of rehab. Here is an Amazon link for my book, if you want to learn more about it. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh

[@kimerleypersad9003]

Thank you so much for this video! Performed these stretches for two weeks and it helped me with the hip and buttocks pain I was having.

[@RehabScience]

I’m so glad to hear the exercises have helped!

[@hasanmahmood5045]

Thank you so much for this impressive information. Got up with this pain from last one month

[@michelebausley3869]

I've been working with a PT, referral from Dr., for 8 weeks now and the pain is going away. I do the same stretches as in the video and also go to the gym to work on clam shells using the machines. My PT also has me strengthing my the core. This is diffiently a life style change. 🎉

[@marks.Landing]

Hi Tom and thank you for your exercise methods, I've had piriformis severe pain down my leg, and unable to walk at times, your exercises helped me and the spike ball on the area has allowed me to return to golf and have my life back also given me the tools I need to smash piriformis if it ever happens again

[@RehabScience]

You’re welcome. I’m glad the exercises in my videos have helped you.

[@warzonemoments3970]

How long did it take you?

[@sandrabracken5982]

Wow. Thank you! You have really helped me to reaver the pain I have been dealing for a year or longer. You explain things very clearly. I learned a lot. You make sense with your explanation. Thank you! 😁😀😎

[@RehabScience]

That is so great to hear! I am so glad the video exercises were helpful to you!

[@vascoabreu712]

Thank you so much! Coming from an S & C coach, I learn loads from you and now you've specially addressed something I've been having. You're a great teacher and professional. Thank you!

[@RehabScience]

Thanks so much for the nice comment! I’m glad to hear my account has been helpful to you!

[@scottishpiper2522]

Thank you for posting these exercises. I've had many injections for this pain with little effect. My pain specialist recommended piriformis stretches in order to get the pain meds moving. I'm hopeful your exercises will provide some pain relief.

[@RehabScience]

You’re welcome! I hope you find the exercises to be helpful. Here is another video I did on the topic that might offer you some other helpful options. kzbin.info/www/bejne/j6HOdH-HhquBfcksi=XasnVz8IlHTLuU6c

[@nerissasmith449]

Thank you so much! You are a life saver once again. I performed these exercises two years ago and they’ve helped me recently again! Piriformis is not talked about enough. This is my problem. ♥️🙏🏽

[@RehabScience]

You’re so welcome! I’m glad the exercises helped once again!

[@Polo-Swag]

Please read!!! I've suffered from PS for 14 years. I normally would get cortisone injections. That would help some times. My new, surprising healer is Elephant Walk stretch and deep squats. Surprisingly, a lot of the stress to the piriformis is a direct correlation to hamstrings. The other stretches never helped me. Get well soon, guys. I'm ready to start running and working out again. 😊

[@reneez8915]

Thank you so much been doing these stretches for a couple of weeks now and definitely feeling some relief.

[@RehabScience]

I’m glad to hear they are helping you!

[@claudiascavella1628]

I am currently following your advice because am in pain. After doing these excercises once my pain has reduced dramtically!❤❤😊 Thank you Dr!

[@RehabScience]

That’s so great to hear! I’m glad the video and exercises were helpful.

[@macmcgarry4815]

Thank you. I started today. Right now I am very inflexible and can barely do any of the stretches/exercises properly. The plan is to do these 2X per day. I will check in with you in one month to report my progress.

[@RehabScience]

Glad you are getting started!

[@wingnut6472]

progress report please

[@bradleyclement7379]

Bottom left buttock/ upper left thigh has been hurting me for a year now. I thought it was my joint or something. After doing these stretches my pain has gone away. Thank you so much.

[@RehabScience]

I’m so glad to hear that these exercises helped you. We’re finding that more and more people have this issue of proximal hamstring tendinopathy.

[@BethGumbrill]

Thank you so much, I had instant relief. Other exercises suggested weren’t within my capability with me having so much pain right now but this felt like the right level. Will be doing it 2x a day!

[@RehabScience]

That’s great to hear! I’m so glad the video was helpful!

[@marks.Landing]

Hi there I have just subscribed, I believe I have piriformis and no professional can tell me,just loaded me with tablets. hurt myself playing golf, it's taken 7 weeks to feel much better then went for a gently 9 holes and I'm back to square one, I'm over it thinking of an injection, just want my life back, have just begun your exercise program, early stages yet.

[@RehabScience]

Thank you for subscribing! Sorry to hear about the pain you are struggling with. The rotational movements in golf can trigger this type of pain by aggravating the nerve roots that exit the low back. These nerves then travel down the buttock region and can create sciatica and piriformis region discomfort. I hope the exercises in this video offer you some relief.@@marks.Landing

[@craigus1991]

Thought it was sciatica for years. I used to get this pain from the backseat of long car journeys even as a kid. But now it’s just happening because of exercise and being in my 30’s 😂. These exercises are great. Thank you!

[@RehabScience]

I’m glad the video was helpful to you!

[@rolandovivar6864]

Been doing too much on muscle stretching & strengthening, and it made paun worse. Having right gluteal pain for month and started to radiate right down thigh, calf & foot - numbness. Will try these before checking in w orthopedic next week. Ty!

[@cionol]

​@@rolandovivar6864hi. Did you recover? I have the same thing as you and numbness in my toes. Take care !

[@OLGAPoledancer]

You are the first person who's training i liked.👍 You really understand the stuff.

[@RehabScience]

Thank you! I’m glad the video was helpful!

[@J0y0m00ly0]

This gave relief from my pain. Thank you so much!

[@RehabScience]

That's great! I'm glad it helped!

[@navpreetsinghthiara9019]

So grateful to you as gettin pain free day by day..

[@RehabScience]

So glad to hear that!

[@bennyblanco84]

Just want to thank you. I’ve had painful sciatica for over two months now. It was at the point that even a 5 minute car journey was painful. I’ve done your stretches every day for two weeks and it’s all getting better. I’ve just done an 1hr 20minutes drive and it was only the last 10 minutes that were painful. Done your stretches as soon as I arrived and it all clicked into place and feeling good again. Genuinely - Thanks for uploading this. I’ll continue to do them everyday 💪🏻

[@RehabScience]

That's so amazing to hear! Thank you for your comment and for providing feedback on how things are going since implementing the exercises!

[@sharkr3283]

Wonderful video. Helped relieve the pain,thank you!

[@RehabScience]

Glad it helped!

[@Rashidkhan-de2cv]

Thank you so much for such an amazing demonstration.❤❤

[@RehabScience]

You’re welcome!

[@deanneevans4569]

Thanks you! Always looking for new or better exercises for my sciatica.

[@RehabScience]

You’re welcome!

[@samirazamiri8511]

This exercise is like a magic. It helps me a lot thanks a lot! 🙏

[@RehabScience]

So glad the video was helpful!

[@dasjsoda9493]

Great video Doctor! Please don't stop making videos, i realy enjoy it since i study physical therapy 👍!

[@RehabScience]

Thank you and glad to hear your are enjoying my videos!

[@robinFI]

Awesome! Thank you this helped after the first time doing the exercises! (Timestamps to help me find the exercises easier)

[@robinFI]

02:15 03:18 04:20 05:53

[@RehabScience]

Awesome to hear that! I didn’t think about adding time stamps to denote each exercise, but that is a great idea!

[@daviddejene738]

It just work I have been suffering for so long and after I watched this video it help me a lot tnx a lot

[@RehabScience]

That’s so great to hear! I’m glad the video was helpful!

[@delailagaga2808]

very helpful exercise than byou very much i just follow you then pain suddenly gone thank you so much for this helpful video

[@RehabScience]

That’s so great to hear! I’m glad the video was helpful!

[@mrjeremydennis]

Hey Tom, I’m curious how quickly I should be getting results. I’ve been doing your exercises/stretches for a week daily, but haven’t felt a change. Should I be noticing a change (if I’ve diagnosed correctly)? Really appreciate the video!

[@RehabScience]

Usually, people will notice some sort of positive change within one to two weeks of beginning the exercises. If your symptoms aren’t beginning to dissipate soon, then the issue may not be piriformis syndrome, or you may need to focus more on modifying activities in life that may be triggering your symptoms.

[@mrjeremydennis]

@@RehabScience that's helpful. Thanks!

[@carly2985]

In my time of need...thanks!

[@RehabScience]

Glad the video was helpful!

[@Mykidsaresmarterthanyours]

The single leg pump just relieved the majority of my pain... I've been doing all the other exercises, plus a massage gun, but that stretch you showed relieved all the pain going down my leg. Thank you.

[@RehabScience]

That’s so great to hear!

[@michaelbloor8965]

YES! This 3rd one is insane 😍 thank you!

[@bluemoon29100]

Thank you so much for this! Been feeling my left side a lot this year.

[@seanblight7903]

Great video already feels better thanks

[@RehabScience]

Glad to hear that!

[@lakshganesh4776]

Excellent video.

[@RehabScience]

Thank you!

[@aaronflanagan2854]

Thanks Tom. I think piriformis pain is heavily underdiagnosed and is the root of evil for years in many patients.

[@RehabScience]

It's an interesting area in the research for sure. Even though we are slowly transitioning away from the 'piriformis syndrome' diagnosis, I do agree with you that a fair number of patients seem to have issues that directly stem from the deep gluteal space and usually don't respond very well to interventions designed to treat sciatica that originates in the lumbar spine.

[@priscilapiad1186]

@@RehabScience p00ppp90pp

[@nasarali8206]

There is a pain in my heel for a long time please show me the exercise

[@SabirHussain-du4bo]

I will start those exercises. It looks easy to perform. Many thanks.

[@simonfreeman148]

Looks to be good exercises, I will try these integrated with my physio. Thanks.

[@RehabScience]

I hope they serve as good complement to what you are already doing.

[@victoryinthescriptures4440]

Good breakdown

[@RehabScience]

Thanks!

[@robspooner]

very helpful and nicely explained

[@beet5092]

Thank you for sharing this. 3 year ago I had a L5S1 surgery on the right side and if I had paid more attention to actually stretching enough and often I believe I would have avoided the surgery all together. Yet even now while doing these exercises you mentioned here it is so interesting to see how much one side is so super flexible and the other super tight. Thank you again. So important to breathe and do it with no rush.

[@RehabScience]

I am so glad you found the video to be helpful! Hopefully, improving your mobility on the more limited side will help to reduce your future injury risk!

[@akashchopra3247]

Thanks so much, after picking up weights I started feeling the Piriformis pinch pain. Hopefully it will be gone in a few days after using your methods.

[@RehabScience]

I hope you find the exercises to be helpful!

[@akashchopra3247]

I just want to say "Thanks very much", I tried other exercises on KZbin, but your stretches are the BEST! After coming out of the gym I went for a walk and piriformis syndrome kicked in, but your stretches really showed improvement.

[@RehabScience]

@@akashchopra3247 That's so great to hear! Thanks for the update!

[@TheGeekazoid]

Thankyou ever so much my good man I'm suffering from allot of pain in my buttock and back of leg

[@qusaiabdelnasser1141]

Man, that's really help 😮 Thank you ❤

[@RehabScience]

No problem 😊

[@Coolfield2024]

Thank you so much Tom!!

[@RehabScience]

My pleasure!

[@LadyKuroshimi]

I have found relief in. Your vids, the last exercise I can't keep my balance.

[@goaliedave]

awesome, these are working great for me. on the 4th one, i find if i come straight down 2 feet behind my opposite foot, that helps more.

[@RehabScience]

Glad they are helping. Yes, dropping behind the other leg can be another way of finding the correct hip position for the abduction exercise.

[@agnesgonzalez5068]

Thank you so much for this video! Ive been suffering from this kind of pain for more than a month now and i was maintaining with painkillers untill i had the chance to see a physiotherapist. He did show me some exercises but I will do yours as well, because the amount of meds im taking is just a bit concerning and wont help the problem itself. My question is, which part of the day you suggest to do these exercises? If I do it before I go to work (i work in hospitality thats why im taking painkillers almost all day when im working because i have no time to suffer from the pain which is quite overwhelming after this much time) or rather around the end of my day? Thank you for your answer in advance.

[@RehabScience]

Sorry to hear you are having so much pain. I would suggest doing these at the end of your work day as they often help reduce discomfort after periods of prolonged activity.

[@YourCricket_Corner]

Hey doc, I'm having the same condition. I was suffering through sciatic pain. Due to medicine and stretching it's bit less now but now I got pain in my piriformis muscle. My back is also effected by it. I'm not able to sit and walk for a long time. Please suggest me some exercises. I can share my reports as well. Please suggest should I go for Ozone Therapy or not?

[@BekEhr]

I’m hopeful, my hip replacements are inflaming my SI which my ortho says cause piriformis. My husband had surgery for sciatica, so I’m going to try to get him to try this. 🤞🏽 I come back soon with improvements

[@RehabScience]

I hope the exercises help! Yes, please come back with an update.

[@refatrabadi6656]

I also have L4-L5 herniated disk. And also piriformis symptoms. Doing better with these exercises ..definitely help, am also going strengthening my back exercises . Any exercises you can share will help . Thanks

[@RehabScience]

So glad they have been helpful. My lumbar disc herniation video has a few other exercises that would probably help too.

[@dreamboxcollectibles73]

Hi i am not sure if you'll be able to read this. Thanks alot for this video. I'll definitely try this. Lucky I found your channel. I am having right butt cheeks pain down to my thigh for almost two months. I also experience needle like pain in my right leg down to my right foot. I can still walk normally but sitting for long makes it uncomfortable plus the needle like pain is really annoying. Hope this exercise will help me. Thanks.

[@RehabScience]

I hope the exercises are helpful to you. I would also recommend adding the sciatic nerve mobilization and low back mobility exercises in the videos below. kzbin.info/www/bejne/f5uodHacpJh_i9k kzbin.info/www/bejne/sIaklXxjjs5sb5Y

[@janetkordus8203]

I am 55 and have hit menopause. I used to regularly exercise and tore my ACL. Went untreated which left me with some lower back pain. Went through reconstructive ACL surgery and since then, haven't exercised as much. My body has gone through 2 big changes since covid which has left me VERY stiff with joint pain. I pray these enzymes work. Any other tips are welcome!

[@RehabScience]

I would also try the exercises in my gluteus medius and minimus strengthening post. Often times, strengthening these two gluteal muscles helps reduce back pain.

[@janetkordus8203]

@@RehabScience I will- thank you!

[@davidkatamadze844]

thanks so much my friend

[@RehabScience]

You’re welcome!

[@DisabledNomads]

The last one helped me the best. TY. Getting old is not for wimps.

[@RehabScience]

Glad that exercise helped you. I am 41 this year and agree that getting old and recovering more slowly is not fun!

[@testg4andmmm129]

Holy godd...... number 1 and 2 works really good. Blood flowing to my numb foot . thankss a lot. How long will it take to get rid of numbness/pain?? (İts ok to say max time to heal. )

[@jlockling3663]

I was a dump truck driver a year and a half ago. I drove 12 hours a day 5 days a week for 5 months straight. Sitting in the truck messed my back up so much. I had an office job for 14 years prior to this ( and just taught driving and safety). I walked around a lot during the day doing this. I took the dump truck driver job to get out of the office and semi retire. What a mistake. Sciatic nerve pain came along with driving long hours with only 5 minute breaks every 2 hours. I began stretching and went to physical therapist for 8 -9 visits. It didn’t help much. This first stretch in your video is great!! I just tried it 3 times this morning. My Piriformis and other muscles near the back must be super tight. The stretching really felt difficult. I will keep up with all 4. Is there any pool stretches I can do? I have a gym membership with a pool. I’ve been lifting weights for 6 weeks now and stretching and never used the first stretch on the video. I am 58 years old and used to be very active. Hiking up hills gaining 1000 feet a mile wasn’t a problem until I did that dump truck driver job. I mean ,I climbed a 14,000 foot mountain at 51 years old. Enough of my comments already. Please let me know if there’s other exercises. The first one in this video was great!!!

[@fatimatolento43]

Truly thanks. I’m 26 looking this up having babies messed me up

[@RehabScience]

Glad the video was helpful! Having babies is such a major trauma to the body that we often don’t talk about.

[@caroleclarke4091]

Thanks for your advice I'm sure what you describe is what I've been getting so hoping to get some relief from those stretch techniques.

[@RehabScience]

I hope they are helpful to you!

[@Gamer-bq8so]

They need to find a PERMANENT cure for this damn thing…

[@andrewmwololo6136]

Me too😢

[@shirinkhalil352]

Stretching is toget rid. Strengthen the muscle get rids of it completely

[@janaaslam5824]

@@shirinkhalil352I need to stretch the F out of that because it just started for me. Driving horrifies me now of the discomfort. My only guess is not enough stretching after biking. Lesson learned

[@carbonunit6573]

@@janaaslam5824I’ve actually screamed while I was driving as the pain would shoot down my leg.

[@marissagomez1057]

Amen!!

[@bolanlebamidele683]

How pleasing it is to listen to someone who knows what he is saying. Great piece.

[@RehabScience]

Thank you! Glad to hear the video was helpful.

[@jitendranimavat6041]

After neck of femur fracture surgery four months, which exercise best for hip movement and reduce risk AVN problem..

[@joshua8105]

During the nerve mobilisation exercise my leg start shivering/shaking vigorously . Please let me know what could be the problem

[@mariacurteanu4419]

Mulțumesc mult pentru eserciti!!

[@RehabScience]

You’re welcome!

[@alexfromboston8303]

Nice vid. I recently have an odd discomfort in lower right buttocks and some tingling right side of groin, right leg and bottom of right foot. Could it be from piriformis muscle?

[@RehabScience]

Those areas can be related to the sciatic nerve, which travels through the piriformis region. So, the issue could come from the piriformis region or the low back region. I would try these exercises and see if they help.

[@alexfromboston8303]

@@RehabScience Thank you I'll definitely give your regimen a try.

[@harnsakvallasiri3348]

Why only piriformis ? How the obturator and quadratus muscle?

[@edithsanjuan6862]

Easy exercise for seniors like me. Thks

[@RehabScience]

Glad they were helpful!

[@gotcha1737]

Hi Tom ..Great demonstrations.I`ve been doing them regularly now and they definitely help!Can I add ..I`ve been doing YOGA quite a few years now and also find THE PIGEON posture helps too.Any comment?Many thanks again!

[@RehabScience]

Glad the exercises were helpful! Pigeon pose is basically a more aggressive version of the knee to opposite shoulder stretch I demonstrated in this video, so it’s no surprise you find it to be helpful. We don’t usually start patients with pigeon because it is more stressful and can aggravate irritable tissues, but it’s a great one to progress to.

[@gotcha1737]

@@RehabScience Many thanks for your reply and comment.😊

[@wmw2318]

Thank you for uploading this video. I have been having a severe pain on my right buttock. I had a IV in the hospital plus a steroid & morphine injection to my buttocks last night that gave me 2 to 3 hours of sleep after my injection. The pain is bad when I wake up the pain is severe as it has been. I cannot put weight on my foot without severe pain. Please please tell me what to do. I am on holiday in Dubai.

[@RehabScience]

Sorry to hear you are having so much pain. When this pain is very acute people often say it is difficult to put weight on their leg. Besides the exercises in this video, I would also try the movements in my sciatica video.

[@MultiJagodica]

Thank you .

[@fawwazrachmadi4901]

I've had lumbar hnp for 3 weeks, now it's been 5 weeks the low back pain is gone but now I've had sciatic pain/piriformis syndrome, I hope this video can help me to get rid off this pain Exercise DAY 1

[@fawwazrachmadi4901]

Day 2

[@razahaque8428]

Thanks buddy.. you helped me in great way.

[@RehabScience]

So glad to hear that!

[@HamidEhsani]

I have been experiencing a problem that began three years ago while playing volleyball. The right side of my back muscle gave out for a week, and I couldn't sit or stand without using my arms for support. When I stand in the same place for more than 10 minutes, I feel pain on the right side of my hip that radiates down my leg. If I stand for too long, my leg starts to feel numb. Despite this issue, I can still play volleyball, run, squat 110 kg, and deadlift without any problems. I have consulted five physiotherapists, but they have been unable to diagnose the issue. Additionally, I have had an X-ray of my back, which showed no abnormalities. I would be grateful if you could provide any insights or advice on this matter.

[@desireduplessis3875]

Hi Tom. When I lay down or sit too long. Then i have extreme difficulty walking on my left leg.. I literally have to crawl before I can walk. What helps is when i lay on my stomach and my hubby pulls both my legs. That gives a little relief. Once im walking I am quite ok no pain at all.. I can run quite comfortably too as well . But the pain in my butt stretches right down to my calf if i lay or sit too long. I did your last exercise now and couldnt lift my left leg very high. Its like my muscles are very tight and painful

[@RehabScience]

Many people with your type of symptoms (radiating down the back of the leg) feel better when lying on their stomach and especially if a bit of traction (leg pull) is added. If the the exercises in this video increase leg heaviness or cause the pain to radiate down your leg, then they are probably not appropriate right now. Instead, you might try the exercises in my lumbar disc bulge and sciatica post.

[@vuongthien8808]

Thank you !!!

[@RehabScience]

You’re welcome!

[@ReneeWotnoske]

Should I still do my bridge exercises while struggling with periformis pain or will that set it off?

[@jkejake]

Thanks!

[@RehabScience]

You’re welcome!

[@82HEADCASE]

Hi Dr Tom Walters. I have a question regarding the stretches? Almost 2 weeks ago I tumbled off my mountain bike and landed on the right side of my back causing some deep bruising around ribs ,lower back and buttocks. The back bruising had mostly faded away but what I am left with is a burning/pinching sensation on the top of my right buttocks that gets triggered with certain movements like standing from a sit position... getting out of bed ..getting in the car etc . Am I experiencing a sciatica nerve pain ? And will the stretches in the video help or is it best just to leave well enough alone to heal ? Many thanks Tom.

[@adi1532]

Planning on trying this out soon, thank you:). Back In March I started getting a pain in my hip during track season. I stopped running and rested it, but it’s been 7 weeks since then and the pain is still here. It constantly shifts around, and I am hoping to heal it soon so that I can get back to running for Cross Country season. By any chance do you know how long it takes to heal piriformus/sciatica pain on average?

[@RehabScience]

I hope you find the exercises to be helpful. In most cases, this issue will resolve significantly after 4-6 weeks of rehab and avoidance/modification of aggravating activities. Here are other stretches and exercises I would recommend trying as well. kzbin.info/www/bejne/g3LKZJ-OfKyUepY kzbin.info/www/bejne/mpzLhq2Qn6hngbM

[@adi1532]

@@RehabScience thank you!

[@leonardmayer2362]

I can cross my left leg over my right. But I can’t easily cross my right leg over my left with pain in my right hip. What muscle could be responsible? What exercises should I try to improve flexibility of right leg over left?

[@paulefstathiou1819]

Thankyou .

[@RehabScience]

You’re welcome!

[@dhaug01]

Thank you for this video - I'll get stated today! I believe my pain originally began from a work-related computer position. It's started up again with increased running miles. My question is: does this condition ever go away or is it something that, once a person has, will always have to be managed? I feel my pain (right above the RT hip) has come back. Is it going to be a chronic condition?

[@RehabScience]

This condition definitely can go away. Although, it can take many months if it continues to get aggravated. The key is to be careful with increasing running volume too quickly and to make sure to run on flat surfaces while the tendon is healing. Also, it’s very important not to sit for too long and especially not on hard surfaces.

[@abrarhussain692]

Fine and good!

[@RehabScience]

Thank you!

[@mynameisdan8081]

The last stretch is impossible for me to do :( just so painful

[@sompalkashyap4599]

Thanku sar

[@RehabScience]

You’re welcome!

[@stephaniewalton8061]

How quickly should you see some relief? Also, I notice that it hurts EXTREMELY bad after getting up in the morning. I am a side sleeper and I sleep with a pillow between my legs and behind my back. I often switch sides during the night, but I still wake up with the pain. Any suggestions?

[@charleshnl]

Same here! Would love to know how best to sleep to reduce pain

[@IloveElon2]

Can piriformis syndrome cause pain in the outside of the knee? I run quite a lot , and I have to admit I never stretch. After running severe shooting pain down outside of knee but it seems to radiate from a deep spot in my right buttock. These stretches seem to have helped both my buttock and knee!

[@RehabScience]

Yes, that is possible. Also, the gluteus maximus muscle attaches into the IT band, which can also cause pain on the outside of the knee. I am glad the exercises were helpful to you!

[@IloveElon2]

@@RehabScience thank you I will have a go at my IT band also.

[@RehabScience]

@@IloveElon2 Here is a video I did on IT band syndrome. Hope it is helpful to you! kzbin.info/www/bejne/aJfOiZaMp91qr5o

[@DiegoAL97]

Thanks a lot, always learning with your videos 🙏🏻

[@RehabScience]

You’re welcome!

[@amorbavian]

Will this also help what I think is gluteal impingement of some sort? Not necessarily sciatica, I don't have the usual leg numbness that goes along with that. Just pain in right glute and lower back.

[@farasathussain8532]

Best exercise

[@RehabScience]

Thank you!

[@randalbutler7284]

Hello! I have sciatic pain in my lower left leg. Its on the back of the outside of me knee. Like on the back of my leg, knee level but on the outside of my leg. Can't seem to get it to go away.

[@qjones6593]

Could this potentially make the pain worse if the piriformis pain is a result of being overstretched?

[@RehabScience]

If the injury was related to a stretch or tension injury, then, yes, you would want to tread lightly and make sure not to pull into pain when stretching.

[@satishrajput6949]

I have had this pain on my right butt cheek for almost 2 years ...whats the timeline for healing with the stretches...thanks again

[@RehabScience]

If the pain has been present for that long, you may need to see an orthopedic physical therapist who can sort out where the issues is coming from (low back, piriformis, upper hamstring, etc). It will be hard to fully recover until this is determined.

[@cmcnamara3]

I am having painful loose popping hip joint on left side. Are these safe for me to try?

[@RehabScience]

These are generally safe, but I would also recommend performing the exercises in my gluteus medius strengthening video. Here is the link to that video. kzbin.info/www/bejne/g3LKZJ-OfKyUepY

[@LiliamYates]

Could you add a resistance band if gentle and no pain? Thanks

[@RehabScience]

Yes, definitely 👍

[@Vlog-uo5yp]

I've had this pain for over 8 weeks now. I've been to physical therapy and it gets better then worse then better but never go away. Is it going to heal? I'm 41 years old, regularly run long distance but even since it hurts I stopped running but this 8 weeks of not able to run is killing me.