Piriformis Syndrome Treatment- STOP Stretching!

Many people who have been told they have "Piriformis Syndrome" stretch their piriformis muscle... because it feels tight and "hurts so good... temporarily. Often times- piriformis syndrome is due to a muscle that is overworked, lengthened, and not able to handle the load that you are placing upon it. While true piriformis syndrome is rare- strengthening this muscle usually helps out much more than stretching it. Things that may feel like piriformis syndrome but actually aren't include problems in the lower back (such as herniated discs), or problems in the SI Joint, hip issues, or even hamstring problems... So, if you've been stretching your piriformis and you haven't gotten relief- OR find it only temporary... then try shortening or contracting it.
Hope this helps!
#drcharliejohnsonpt #piriformissyndrome #piriformissyndrometreatment #piriformisstretches
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• Piriformis Syndrome Tr...

[@drcharliejohnson]

Thanks so much for watching! Want to pinpoint the source of your back, butt, hip, or leg/sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide

[@mishkatzehra3415]

I'll always be in debt to ur help thanks I got relief from the pain last year it was killing me and ur video was the only source that helped me through entire course of treatment

[@poonamkirannandi1990]

Hi! I tried ur test of bending the leg one over the other and the bad leg(right) actually touches the bed while I m trying to push it down whereas the good leg (the left leg with no pain) is about 40degree of the ground. I m doing the exercise sitting on the bed with my legs bend 90degrees and touching the ground. I have pain in lower right hand side of the back ..

[@noorah9321]

How to contact u.. Sir its urgent

[@evasophieridderikhoff4439]

Thank you!!! Have a lot of ext rotation in my femur and sit and stretch a lot (yoga teacher) tennis ball and stretches were making it worse!!! Just tried this and already could strand up without pain (did feel tingels in my leg while doing the clambs) THANK YOU

[@evasophieridderikhoff4439]

Ps Hi from Amsterdam

[@oldmckayla10]

For my future reference, the 2 strengthening exercises start at 6:08

[@chakiyahbowman7117]

Thank you. 😊

[@joycepercy5528]

Thank you 😊.

[@kalenaglory2483]

Thank You, but I like to listen to the information he offers prior to the exercises.

[@NeoConker626]

Kayla, you're a darn hero. Thank you. I'm sitting here in pain, just looking for relief. Appreciate the marker.

[@tobs7968]

Thank you 👍

[@chrisparreno9375]

I watched this video about 2.5 years ago after developing piriformis syndrome. It absolutely saved me then, when none of the other popular stretches or exercises did the trick, and it saved me again today! I had to hunt it up again just to leave this comment and take the time to thank you!

[@drcharliejohnson]

Hey! Thanks taking the time to let me know-- appreciate the support! Glad I could help.

[@merdithlopez2257]

Could I ask you how long I should do this exercise for I mean until I get results month or less and how many times of the week

[@merdithlopez2257]

Could I ask you how long I should do this exercise for I mean until I get results month or less and how many times of the week

[@SP-qn3qk]

Hello please how many repetitions did you do?

[@vivianeraw8448]

@@merdithlopez2257 how r u now did you recover

[@NarrowPathDiaries]

In case anyone is wondering, the 1st exercise is called clamshells & the 2nd is called glute bridges

[@Spongebob-ul9ie]

Mine must be fully stretched both sides I can put my hands flat on ground with straight legs my arse has been numb for 2 months

[@webtoolsguy]

Thank you! There was also a 3rd exercise but I cannot find it again. Ideas?

[@SooperJudas]

I had pain in my left buttock which was causing pain in my left testicle. After months of scans and doctors appointments I found this video. I sat on my side and done 3 sets, and the pain disappeared instantly. At first I was so sceptical and thought it was a matter of time before I felt another twinge, but after half an hour there still was no pain. I kept doing it everyday and the pain never came back. Now and then I get the pain from time to time, I just do this exercise and pain goes away again. I must have watched 100 youtube videos to find this one. Thank you so much.

[@hectornavarro4488]

What’s up SooperJudas, I’ve been experiencing similar left buttock/hip pain and left testicle pain. I got a testicular cancer test just incase and it came up negative, thankfully. Any update on your condition?

[@SooperJudas]

Hey Hector, same here. I had 2 doctors have a feel and everything seemed normal. I done the exact thing in this video, lying on your side and open your leg upwards and holding it there for about 60-90 seconds, I done about 5 sets with a 10 second break in between. I found after holding my leg up like that, after the first 30 seconds my body was tensing to try and keep my leg up, trying to relax and keep you leg up seemed to really work for me. When i was able to relax my buttock muscle while keeping my leg up, i could feel instantly something change, for the better. That was pretty much the last time I ever had the pain. Now and again it will come back, but i go lie on the bed, and do 5 sets of this again, and the pains gone. When your leg is up, try pushing your hips forward slightly to get your buttock to relax. Hope that helps @@hectornavarro4488

[@narsimhareddy7224]

Same problem for me. I'm gonna try this exercise for sure

[@emmawillis5138]

Somebody give this man a hug from me. This video has ended months and months or pain and hundreds of pounds spent on osteopaths and physio and massage therapy and just about everything I could think of to fix my chronic pain in the butt. I love you for posting this. Completely seriously you have changed my life.

[@drcharliejohnson]

Wife just hugged me ❤️. Glad I could help you Emma! Appreciate you watching and your feedback. Hoping I can help many more women like you in my future! Stay healthy wherever you are! Dr Charlie PS- shoot me an email at [e-mail] and let me know how you’re doing and if you have other questions. 👍

[@nawluck]

Question... where u in a lot of pain before u started the stretches? Or was ur pain more tamed before u started?

[@emmawillis5138]

nawluck pain pain pain. Every day. I’m a runner as well and it was preventing me getting any further than 5k at a push. 3k in and it was just unbearable.

[@emmawillis5138]

Physical Therapy & Johnson Thank your wife! And thank you! What a kindness to give out this advice to people for free 🙌

[@drcharliejohnson]

Emma! Thanks for chiming in- sure thing... so awesome to be able to help so many people. Would you be open to chatting with me so I can get some feedback from you and ask you a couple questions? Would be super helpful for me! If so, could you shoot me an email at [e-mail]? If not, that’s cool- but would love to connect. Thank you! Stay healthy- hope to chat soon! Dr Charlie

[@1205mjd]

Years of pain, years of stretching, stretching, stretching, not getting any better. And then BOOM! A few days of this and the pain is gone. Gone for months and months!

[@drcharliejohnson]

Awesome Melanie! So glad I could help you 👊🏼

[@zlatan4920]

Did you have it on one side or both sides?

[@1205mjd]

@@zlatan4920 One side

[@zlatan4920]

@@1205mjd it stills helps for you those exercises?

[@patriciacooper2299]

Only on my second day and the relief is incredible. Will continue and keep you posted

[@robertmorman2831]

So you totally saved my sanity with this video. I've been stretching and sitting on tennis balls for weeks with little to no success. 10 minutes of these exercises and I noticed immediate relief. You're doing the Lord's work brotha. Thanks a million

[@drcharliejohnson]

Awesome Robert! Thanks for watching man, appreciate your feedback and glad I could help. I'll keep on keepin on- you do the same my friend! Charlie

[@jaygray7102]

I've used various balls and rollers - they're good for some things, but you have to do the exercises. I find walking one of the best treatments for ME. Walking hills where I live gives my butt a pretty good workout. These are the best videos I've seen for this condition.

[@tambach99]

The same here, I'm going to start the exercises and hope for relieve

[@jamesbird3525]

I believe I got this from my bike seat not being tilted forward enough. I have excellent flexibility I can do a seated stretch past my toes 8 in and that lifting your foot up over the thigh of the other rolling back on your back and pulling back I can do well. The sit test with doing that position both legs on top are horizontal and I can stretch him down farther so I will stop the stretching of these muscles and try to see if you're shortening them will work. I said with my leg over another all my life and as hard as I try to stop I can't. I keep pulling it down and before I know it it's back up there I'd have to tie my feet together with a rope but it doesn't feel right I need to have that position to feel normal and relaxed in the hips for some reason. On that note my right leg which I normally cross over the left is a little more stretched than the left.

[@Simlife101]

@@tambach99 how did you get on? I got sooo much relief from doing this. The pain I was getting was horrible so for me this video was a God Send

[@theextreme732]

I am a 19 year old aiming to be a military officer and piriformis struck me a year ago and kept comming in gaps time to time. Pain was unbearable finally found you Sir. You are god's man🙏 Respect from nation of Mt Everest

[@simonnicoll4922]

You should be knighted for your service. Day 4 into the worst pain of my life and two days off work and immediately I’m feeling better due to this video, I just managed the washing up and cooked dinner nearly in tears. Thank you brother.

[@drcharliejohnson]

Thanks Simon!

[@vivianeraw8448]

Hey how r u now any improvement

[@judithlynn6686]

I started having severe pain 9 months ago. At times I could not walk. I searched videos and looked for answers. I found this video and I tried the first exercise. My pain left immediately! For 2 weeks I have been pain free. A couple of times, the pain started and I did the exercise and it stopped. Now I do only the first one, three times a day. Thank you with all my heart!

[@lisag18]

Exercise starts at 6:05. Thank you so much for this!

[@drcharliejohnson]

Welcome!

[@kristelhoutappels7615]

I still can’t believe I’m pain free after 10 years of misery…you are a life saver, thank you so much 🙏

[@drcharliejohnson]

You’re welcome! Glad I could help you out! Let me know if you get stuck or need more help. Happy new year! 🔥

[@kristelhoutappels7615]

Thank you, and happy new year to you as well!✨

[@randompeer1291]

I got injured deadlifting 4 months ago. Kept stretching the piriformis because that’s what everyone says even though it felt strained. Then I come across you and I can not say how great full I am. I have been in such an awful mood no running no improving myself and now I can agian just in time for soccer season. I love you so much

[@drcharliejohnson]

Love you too bro... girl?! (not sure!) Thanks for watching! Dr. C

[@oeu3669]

I’m a PT but ashamed to say I don’t have in depth knowledge around stretching especially for me - with my level of activity. This has not only been useful for my knowledge but stopped me just short of OVER STRETCHING my piriformis. Thank you so much for this incredible knowledge and demonstration. Can’t take for granted that we get this incredible gold from knowledgable folk like you 🙏🧡

[@triciasmith2305]

Same here!

[@annas7892]

How about doing a course if you are a PT and improving your knowledge?

[@lightweightbuddy]

Dont be ashamed! the body is a very complex system we still don't know a lot about. KZbin has been great for spreading knowledge faster though! Keep learning!

[@ginmorabito5334]

I’ve had 2 years of pain and burning after doing mountain climbers at the gym. I’ve had scans, osteo, physio, chiro, yoga, stretching, and nothing has helped. I tried this and I have immediate relief! Thank you!!!

[@vivianeraw8448]

How r u now 😥

[@racebeast_s2456]

This is absolutely amazing. Can't believe these exercises helped this fast. From barely able to walk, stand up, get in and out of bed etc. To being abke to move normally again in 2 weeks time. Started one year ago, took more than 6 months to completely get rid of it even though I was stretching and seeing a physical therapist. Symptoms appear again on the same side (right). Decide to go see a physical therapist immediately this time. Still worsens, and pain appears on the left side. Stopped stretching, only doing these exercises, and what a relief it is.

[@SP-qn3qk]

Hello please with how many repetitions did you start?

[@cathybussey2240]

Are you still doing well?

[@vivianeraw8448]

Hey how r u now did you recover fully And pls Can you tell us how many Times a week And how many reps

[@knoxondoors]

This video has saved my life- after years of trying everything, it couldn't have been simpler! Thank you! Thank you! Thank you!

[@drcharliejohnson]

Hey Camille! Glad I could help you out! Dr. C

[@annas7892]

Yeah I’m trying it right away since I am rather flexible and recently my peroneal tendons and tibial tendons and I think even Achilles gave in, all in one go, after I have been doing well with weight training and cardio. I was even increasing weight used. Until one day boom. And then I engaged in an activity that next day caused real sore piriformis but it wasn’t even tiring! So that tells me this muscle might be week and not supporting my lower legs.

[@drcharliejohnson]

Anna S how are things? Just checking on you! Dr Charlie

[@laurencohen5441]

How long did it take until you felt better?

[@KM-pm6qe]

Hi, that’s so encouraging! How long did it take for you to get relief?

[@tomfish1285]

I have to say I have been on the pain journey for over 14 years. Degenerative disk disease and so on not going to bore you lol. Anyway I have tried everything known to man and this Doctor/physical therapist has ended that journey. If he were available I would give him a huge hug because after the second day of doing this I haven't had any pain whatsoever. Thank you so much for POSTING this kind Sir. You are for sure a God send.

[@drcharliejohnson]

Tom! So glad I could help you ❤️👊🏼. Stay well my friend (wherever you are) Dr C

[@amberley3853]

I’m in shock and feeling emotional. I have been living with chronic lower back pain for well over a year. I have seen physios and specialist physios. I have seen chronic pain Drs and nothing has given me any real relief. I have struggled to dress myself, putting on socks for example was a nightmare. I also started to walk with that horrible side to side gait. I have spent hours and hours doing stretches and exercises only to attain minimal results. I came across this video by chance and decide to give it a go not expecting much. WELL, I GOT A WHOLE LOT! After doing this video and a video from another KZbinr working on similar principles I started my usual Pilates routine on the reformer. After my first set I noticed I felt different. I stopped and did some side to side rocking on my back and I had the most satisfying 2 pops in my pelvic area. I am now walking like a normal person. My legs feel freer and I move with such ease. I feel I could cartwheel. As I sit here typing this, I am not in my usual pain, struggling to sit. I can pick things up off the floor without having to do it in an odd way. I am stunned and in disbelief that these videos have made such a change in how I feel. I cannot attribute this result to just one of you so I am leaving this comment on both your videos. I’m sure it was a combination of both your ideas that have helped me greatly. I am forever grateful for you sharing your knowledge and helping me find some pain relief after all this time. My life has changed! Thank you!!!

[@sadeceardakucuk]

My pain nearly killed my marathon races and this just saved me. Simple explanation and treatment. You are a gem sir. 💎

[@lisejrgensen7760]

Thank you so much! There is no pain in doing the exercises, and it gives instant relief.

[@cmekistauff]

Thank you! I was given these exercises in a Physical Therapy session, but with no explanation as to what they were for. I then added some stretching to my workout, which was likely working against the PT I was doing, and my pain had returned. Knowledge is so important! I can't thank you enough.

[@maqeel325]

You saved me from the stretching madness. You are the only who has an alternate approach. Thank you thank you

[@adriennecreated]

GOD BLESS YOU SIR. After like 3 years of misery and stretching and not even being being able to lay on it, sit on it, run, sleep. Everything hurt. 😩 When I do these exercises the pain is worse for a day or two while the muscle is sore and rebuilding, but then the pain is SO MUCH BETTER. If I keep up with them every few days I almost forget about the pain. Thank you for giving me my life back!!

[@cathybussey2240]

How are you now Adrienne?

[@MegaWizTech]

YOU ARE A FREAKING GOD!!!! NOT ONE OTHER THERAPIST HAS MENTIONED THIS, NOT ONE!

[@beachbeautylove]

Oh my god I love you! Seriously, i have been over stretching, doubling up on my yoga classes, getting massages, and i have not felt releive until after watching and doing the exercises from your video, thank you so much.

[@drcharliejohnson]

Thanks for watching Katie! Glad you found relief and I could help!

[@drcharliejohnson]

Hey Katie- Dr. Charlie here! Checking in to see how things are going?! If you get a chance- shoot me a personal email at [e-mail] and let me know how you're doing. Would love to connect.

[@CrazyOverAnime328]

Okay, I started doing the first one last week and I started feeling so much better about halfway through the week. I've come home from work literally pain free by the end of the week. This is literally life changing for me. Thank you so so much.

[@vivianeraw8448]

Hey pls i want to Ask u a question Did u feel thé sciatic nerve pain And how r u now r u able to bé active pain free And r u able to sleep on your back now!????

[@gloriacote2074]

Two days of doing these two exercises and no more stretching... I can walk without pain in my pirifomis. I keep thinking its too soon and keep expecting the pain to return. So much gratitude for Doc Charlie's video to pop-up on my feed. A real miracle. I am blessed.

[@drcharliejohnson]

Great job!

[@vivianeraw8448]

Hey how r u now did you recover

[@gloriacote2074]

@@vivianeraw8448 Pitiformis is still fine, no more pain, no more exercising for it. Like Dr. Charlie.

[@vivianeraw8448]

Did u feel thé sciatic nerve pain go t'il thé foot when walking Please if you recovered share some tips 🙏

[@gloriacote2074]

@@vivianeraw8448 I stopped doing stretches and began doing Dr Charlie's exercises 2 or 3 times per day. Before that, I could barely walk because the pain was so intense. Take care and I hope you start feeling better. One thing...do not massage the Pitiformis makes it worse,

[@cy-fairclean8458]

I think I finally found the video that brings clarity in my quest to eliminate hip and buttock pain. The explanation is easy to understand.

[@joannfrench1938]

I am so thrilled, I am an avid stretcher and yoga person, all of a sudden I have right hip pain, HOW and now I finally find out, I have been OVER STRETCHING my Piriformis muscle. I am so thankful to have watched this. I already feel some relief!!

[@joanfernandez8059]

Hi doctor charlie! I am a medical doctor and I have been having butt pain for about 4 months not being able to sustain sitting position thus making driving for me very hard. I have been doing stretches that my PT has taught me with no improvment. Due to severe pain i tried searching for more answers and i saw this, your explaination really made sense why the stretch was not working. This exercise is not as hard and after doing a few sustained heel to heel ptessure, wow the pain was significantly decreased!!! I have not been taking pain relievers since then. Thank you so much!!! I have been in relieved with this agonizing pain! I hope you help more with this video! Im going to share this video!

[@drcharliejohnson]

Hey Joan! So glad I could help you- and hopefully can help your patients or others with your share. Let me know if any of your patients need help! Appreciate you taking the time to shoot me some feedback! Stay well!

[@divxsamsung]

you have no idea how greatful i am to have found this video and your channel. I felt like this pain ive had for months was the new norm for me, but man has these stretches helped. Thank you!!!

[@johnmiller5453]

Wow... just wow. Unbelievable how good this worked!

[@3monsterbeast]

So far, you are the only one to mention - that I've come across - that maybe your piriformis muscle is just weak and you need to strengthen it!

[@drcharliejohnson]

Test it out and give it a try! How are things now??

[@Professionalpatternrecognizer]

As an LMT, I see so many in my field try to stretch clients to relieve tension. I have noticed that shortening tissues allows inflammation and interstitial stasis to drain and allow the tissues to relax. Glad to see others following this logic.

[@neriko8665]

Thank you! Years of pain. Physical therapy off and on. Even foot surgery followed by PT. Just following this video daily gives me instant relief!

[@zeljkapetrovich]

I don't know where did you go to for a physical therapy but those excercises are very old and they are a part of Lumbar pain set of excercises. I've seen in the comments that so many people spend so much money on physios and I cannot believe that they didn't get thise excercises.

[@drcharliejohnson]

Neriko! Amazing- SUPER THANKS! Thank you so much. Sorry I didn't see this till now. Appreciate your support and happy I could help! Stay well (wherever you are)!!

[@nikkifranklin2737]

@@zeljkapetrovich it’s not about new/old exercises. It about the fact that they never told her to do these ones for her pain.

[@SP-qn3qk]

Hello , please how many reps of each exercise did you start with?

[@CoffeeSA96]

Is it ok to do these every day or do the muscles need a break?

[@billy5841]

You may have just changed my life. Been going through some stuff recently, on top of dealing with this pain I’ve had for 6+ years. I woke up cuz anxiety, and your video was at the top of my screen. I literally did the first exercise for less than 1 min, and I feel so much relief. Unreal. Thank you bro. You gotta new subscriber 🤝

[@drcharliejohnson]

Awesome billy! So glad I could help so far. Let me know if you need more help moving forward. Otherwise, glad we crossed paths! 👊🏼

[@vivianeraw8448]

Hey how r u now did you recover fully

[@lukemcpherson2231]

Thanks so much! I’ve only had this problem flair up once or twice a year. Have had no insight into what to do apart from just waiting it out. So glad this came in my feed. Champion!

[@RKLKDORANGE]

4 years of pain and a lot of stretching until I found your video. Thank you Doc...thank you...thank you...10 mins of your exercise my pain is gone. May God Bless you

[@mightyricemauritius]

The last exercise with the band made such a difference so quickly! I have been stretching, sitting on golf balls, rolling endlessly. Thank you so much!

[@drcharliejohnson]

Great to hear! thanks for watching and sharing!

[@nomennescio7499]

I was already doing the bridge myself but without the band and it felt really good but then I followed up with stretches. Now I just skipped the stretches and did your first exercise and the difference is remarkable after only the first time. Defo gonne do this set of exercise this week daily, looking forward to the results. Thanks!!

[@dubbledubble]

Wow. Thank you. I went from like a manic state of anxiety and depression about this new syndrome to oh my God it's been resolved just by following your excerise recommendation. It especially helped doing the 1 minute stretch x 3. It feels like the issue is totally gone now as fast as it appeared. Thank you. Sam from Toronto Canada

[@drcharliejohnson]

You got it Sam 👊🏼💪🏻 Dr C

[@KM-pm6qe]

Hi, that’s so encouraging! How long did it take for you to get relief?

[@quatamaecrumble392]

I’m going to try this. I’ve had injections, steroids, muscle relaxers and nothings helped me🤦🏾‍♀️

[@yokospivey5310]

It was turning into chronic pain - and I was over-stretching! Tried your exercises a few sets and I’m feeling so much relief already. Thank you!

[@vivianeraw8448]

Hey how r u now did you recover fully

[@Ivyaakers]

THANK YOU!! These exercises gave me immediate relief from an injury that's been really uncomfortable for over a week. The re-framing of stretching vs strengthening is a big shift.

[@johannsisteenhuis2871]

Thank you so much I've been wondering why the pain is not going away and now it is so much better

[@daniellestellrecht4105]

I was in 6 months of pain all the time, struggling to even pick up my 8 lb dog. Stretching constantly. After 1 session of these I feel better than I have in so long. Thank you! This is becoming part of my daily workout

[@drcharliejohnson]

Awesome Danielle!

[@andyeaton3291]

Thank you soooo much man!! I’m almost brought to tears, I could feel the stretch and know I was working the exact muscle I needed! Years of stretching, with no relief, this is amazing!

[@drcharliejohnson]

👊🏼🔥. Glad I could help man.

[@GoldenGuy2003]

I cannot thank you enough. As many other have stated, they've suffered from extreme pain. I am one of those. Physical therapy and other specialists, prescriptions, nsaids, nothing helped and the stretching seemed to make it worse. When you suggested muscle contraction, I simply flexed my glute muscle and got instant relief. I had tears of pain for my symptoms and your suggestion instantly gave me relief. I seriously cannot thank you enough. If there's a charity that is important to you, I will make a donation to it.

[@petersalt]

45 and a former gymnast and I have had sciatic pain for a few months now and I was hyperextending and this was my problem. I just started these exercises today and I think I can feel a slight change in my hip and leg pain, not a lot, but some. I have been going to the Chiro and having deep tissue laser therapy for about 9 sessions now and it only gives me temp relief and then back to square one. Probably because I was continuing to exercise and stretching wrong. I have also done acupuncture with electrical current and that helped a bit too. I pray this helps because I cant function well having another chronic pain condition which compounds the challenges. Thank you for this post.

[@weisjerry]

WOW! Been dealing with piriformis syndrome for over 20 years. Stretching gave temporary relief. No exercise could hit it quite right. Lately, I thought I was also developing sciatica because of nerve pain in my back and legs. I started these a couple days ago and am seeing rapid improvement like never before! Thanks so much!

[@drcharliejohnson]

Jerry! Awesome man! Glad I could help you my friend. If you're open to it, shoot me an email at [e-mail]. I'm looking for some feedback on something I'm developing for people with piriformis pain and could use your help! Would really appreciate it. Thank you!

[@vivianeraw8448]

Hey how r u now Did you recover fully

[@ashleybjork949]

Thank you so much, I’ve been stretching the crap out of my piriformis, hips are pretty open/flexible. Im training for my first 50k, and I can’t wait to do these exercise daily. I tried a few with your video and can tell those areas are weak. Thank you so much!!

[@lillypooh7419]

I have chronic sciatica and have not been able to sleep or rest for 3 days due to the excruciating pain I've never felt so much relief so soon thank you for these exercises God bless

[@jijiipetti1433]

After just one night and the following morning of doing these exercises nearly all the pain has dissipated! I aggravated my sciatica a couple weeks ago from sitting on a seat too long that cut into the back of my thigh. Initially, I tried stretches because that’s what ALL the info online recommended, even from well respected sites. It made it painfully worse to the point I could hardly walk. My toes were starting to tingle and go numb. This made so much sense and I am so grateful I found your channel. Thank you so much! Please everyone try this. You don’t have anything to loose but the pain, and your good health to gain. Much gratitude Dr.! 🙏🏽 🙏🏽 🙏🏽

[@drcharliejohnson]

Awesome! Thanks for watching!.. Shoot me an email at [e-mail] and let me know how things are going! dr. Charlie

[@markjensen9510]

I'm prone to piriformis syndrome after being a fitness instructor for 34 years. Jus thad knee replacement surgery and with having to elevate my leg all the time, the pain in my glute has flared up to where it hurts more than my new knee! One round of these two exercises has already started to provide a little relief. I've been stretching the heck out of my glute, with only more pain. Thank you thank you for your information. I'm forever grateful.

[@alexarotheschild4169]

Oh my gosh. I literally watched this once and my pain is gone in minutes. Thank you!

[@The_Green_Queen]

I made this discovery about hip flexor pain last year, so now I know to look for videos that suggest strengthening instead of stretching. Thank you for this video! Ready to tackle periformus pain now.

[@samanthamullahy4559]

Hi Dr Charlie Thanks for sharing your exercises. Better than stretching by far God bless

[@drcharliejohnson]

Glad I could help Sam! Appreciate your feedback!

[@karenbrennan6900]

You are my hero!! I have already seen an improvement with less pain in my hip that did not happen with vigilant stretching. Thank you.

[@drcharliejohnson]

Great to hear! Thanks Karen! Shoot me an email at [e-mail] and let me know how you're doing. Dr. C

[@meeshahall]

This was awesome Charlie! Really appreciate you making this free!

[@GaiaLove22mindbodysoul]

Soooo glad I found your video… As a massage therapist I run into these issues daily & I deal with this pain myself. I did not know that the exercises I’ve done in the past (b4 C-19) are the exercises I need to do now to help myself & my clients…Gratitude 💜

[@hayleysommers3918]

I’m so glad I found this. I was considering quitting my dream job because my sciatica was so bad. I was spending a ton of money just for my physical therapist to keep adding more and more stretches. I sit cross legged every chance I get, and it makes so much sense that it needs to be shortened. Thank you so much!

[@drcharliejohnson]

You're so welcome Hayley! How are things going? Shoot me an email at [e-mail] if you want to connect or need more direction!

[@StoneageQueen1]

Hey Hayley! How are you doing now? Did your sciatica resolve?

[@destinydorozan6035]

Wow! I’ve been doing it wrong for YEARS! After watching and doing the exercises I can feel an immediate difference. Thank you so much!

[@drcharliejohnson]

Thanks for watching Destiny!!! Happy to help. CJ

[@alevisepic]

This provided instant relief for me! I’ve suffered from this pain for almost 3 years now and tried many remedies with little to no relief. Even physical therapy, prescribed meds, and tons of exercises and stretches. Idk if it will be a permanent solution but to be pain free right now in this moment is awesome. Thank you so much!

[@drcharliejohnson]

Awesome AlleyCat! Glad I could help. Let me know if ya get stuck! Here to help! Dr. Charlie

[@meanderingrain1854]

Thank you so very much, Dr. Unbearable pain a few weeks ago. I couldn't even sit normally in a cushioned chair. I searched high and low on here under sciatica discomfort. None of it helped... and then I stumbled on this video. I do the exercises and morning and evening. If i skip one.. the pain comes back. Who would have thought these simple exercises that take just a few minutes would be the answer? Amazing. So much appreciation to you. ❤🙏

[@jakubkmiec1421]

I can’t thank you enough. Every other video talks about stretching but only made my pain worse. This is gold.

[@drcharliejohnson]

Hey Jakub! Thanks for the feedback, glad I could help! If you get a chance- shoot me a personal email at [e-mail] and let me know how you're doing. Would love to connect.

[@harshsawant4936]

How long it took you to be painfree?

[@jakubkmiec1421]

Harsh Sawant I’m not but I use it as pain relief and it works.

[@ansh444-nm9ew]

​@@harshsawant4936did you found any solution

[@davidhalperin9773]

A complete turn round. The ONLY method I have found that has helped me to significantly reduce (and perhaps cure) my piriformis induced sciatic never pain. Everyone else recommends stretching. I tried all the various stretches for weeks, with no positive results on my sciatic nerve pain. Most likely make it worse. This contraction approach was the ticket for me. THANKS!!!

[@drcharliejohnson]

So glad I could help David! Thanks for watching! Dr. Charlie

[@reemmohd8342]

AMAZING!! The annoying pain is almost healing!

[@drcharliejohnson]

BOOM 💥👊🏼

[@725jenks]

My left leg blew out 16 days ago. I haven't had a good night's sleep since because of the pain in my left butt cheek. Couldnt sit or lay in bed comfortably. Spent a week with a chiropractor. And last week started going to a pt who twisted me into a pretzel. Yesterday I did 2 things that eradicated the cheek pain completely, so far. I started your 2 exercises, and sat on two tennis ball under the sore cheek and rolled around on them. First time a youtube video ever helped me.

[@drcharliejohnson]

Awesome! Glad I could help- please let me know if you have any specific questions.

[@mimiywan]

I sit for so many hours these days, endless video conference calls. I purchased a standing desk but was still experiencing pain in my bum. I did the recommended exercises, pain gone almost immediately. I was stretching, sitting on a tennis ball. Thank you so much for these exercises.

[@margaretwinson402]

The info starts at 6:11.

[@bonniesayles2949]

Thanks!

[@lauraindira8421]

Margaret Winson thank you!!!👏🏻🙌🏻💚

[@Jessees902]

It starts at 1 minute

[@suzannebennett8987]

Thank you!

[@josyjump]

No it doesn't, all that info at the start I so needed to hear to understand what my issue is.. No offence meant, I just needed that too.

[@thecabinetcompany1122]

I have been suffering from pain for years. I was told it was sciatica and I was given stretching exercises that felt good while I was stretching, but that’s about it. I stumbled across your videos and after trying your strengthening exercises, experienced immediate relief. Thank you, Thank you, Thank you! I am so great full!

[@drcharliejohnson]

Awesome! Keep me in the loop, and let me know if ya get stuck/need more help.

[@dfuqua84]

Thank you thank you thank you. For years I didn't know what this was. My ankle has never felt better. Instant relief.

[@nickswilson2707]

Thank you SO much! Immediate relief! I always found my pain was less when I did bum workouts so when you explained the shortening in the beginning, the penny dropped! Now I understand why I get relief. Thank you!

[@iancsy]

THIS!!! Together with the piriformis test instantly provided relief for my sciatica. It creeped back on me this quarantine I guess from not using the muscles as much as before when the gym was open. Makes so much sense now that you have explained it so clearly! Thank you so much for sharing!!!

[@drcharliejohnson]

Happy to help Ian!

[@KingJesus41]

I had an exercising injury last October and been trying to get this pain in my butt gone. This actually makes perfect sense, according to the exercises I was doing. Thank you so much for this.

[@drcharliejohnson]

Awesome Judy! 👊🏼

[@dennischiapello3879]

My PT years ago had me doing "clamshells" all the time, and I just thought they were boring. I didn't realize how central the exercise was to my rehabilitation. Now that I'm having a bit of a recurrence of pyriformis syndrome, it's great to come across this to make sure I don't overstretch and that i do strengthen the pyriformis.

[@cmunley1]

Isometric exercises seem less dangerous. Maybe impossible to overdo? had immediate relief using two bands and three-in wide band of elastic and a green pt band. Man, does that do the trick. A pain doctor told me stretching was key but nothing was helping--even three expensive sessions of shockwave. I think the resistance is key. Thanks immensely for posting this. Don't roll on tennis balls. I damaged my butt peripheral nerves doing this.

[@vivianeraw8448]

@@cmunley1 thank you so much for sharing 🙏 How s your sciatic nerve now Hope you made it to full recovery I started thé tennis ball stretch i stopped i felt its putting more pressure I will start thé clamshell exercise Thèse last 2days i increased m'y steps thinking i will feel better thé last day thé sciatic pain got t'il m'y foot 😭 i thought m going to get better mouvement IS best as it decreased thé pain in piriformis at first 😭😭😭😭

[@ansh444-nm9ew]

​@@vivianeraw8448how are you now??

[@marralizakrs2247]

Wow, INSTANT PAIN RELIEF!!! THANK YOU SO MUCH

[@rosetonn3790]

Very good explanation. Thanks

[@drcharliejohnson]

Thanks for watching Rose

[@piolotorotoro]

I was in tears from this pain, so many streching videos here in youtube i followed but none of them help me, they actually make my pain worse!! thank you doctor i do what you said in the video, and thank god the pain go away! you're an angel. God bless you!

[@brooke4608]

I’m telling y’all rn this WORKS. Started randomly feeling piriformus and nerve pain from my butt all the way down my leg whenever I sat down or moved around a lot. Tried stretches and massage and it did very little. Saw this video and began doing these excersises and it immediately improved. I’ve only been doing them a few days and it’s mostly cleared up!

[@drcharliejohnson]

Awesome! Glad I could help! Appreciate you sharing your success! Keep up the good work. Dr. Charlie

[@brooke4608]

@@drcharliejohnson thank you for your work and your videos! You’re helping so many people

[@mataform]

Thank you for this.I was in so much pain and this has really helped. The other stretch exercises were hopeless.

[@drcharliejohnson]

Glad it helped! Send me an email at [e-mail]- I'd love to hear how you're doing! Dr. Charlie

[@thomasmulroney2065]

Dr I can't believe how much this helped. Amazing. Thanks so much.

[@drcharliejohnson]

Thomas Mulroney sure thing man!

[@antonipagesllobet1615]

Dr. Charlie, thank you for going against the mainstream on how fixing the Piriformis Syndrome. I have had this problem for 4 years without finding a solution. In the last few months I have practised your exercises and now I don't have pain at all. Thanks forever!

[@drcharliejohnson]

Hey Antoni! Appreciate the feedback and support. So glad I could help! Thank you!

[@ffassualt1671]

Hello Antoni, have you earlier gone for stretching rather than contraction. My right butt is paining as hell since 3 years

[@antonipagesllobet1615]

@@ffassualt1671 Hey bro! I did some stretches to improve my hyperlordosis and my pain increased significantly. Then, I discovered that stretching my butt, my Piriformis Syndrome was getting worse. Then I found this channel and I started to do only contractions. The first day I had so much pain, so I did these exercises progessively, increasing the number of repetitions and finally putting loads on my leg. Nowadays, I don't have pain. I hope that helped you.

[@ffassualt1671]

@@antonipagesllobet1615 i will star doing this two exercises starting today hope it will go same as you!

[@irfanfaisal3206]

@@ffassualt1671 how does it feel now?

[@MaureenJonesSmithArts]

Oh my gosh!!!! Thank you so so much! Months of pain until now and it seems to be getting better, thanks to this! I fight MS, which for me translates to lots of leg, back and butt pain and weakness that I've finally started solving with stretches, exercises and aruvedic methods like dry brushing. Years of increasing muscle relaxants is helping the pharmaceuticals stock options, but not my ability and pain level. Thank you for your videos!!!

[@giovannitrejo3518]

I am so glad to have found this video and that you posted it as I have been constantly told that I NEED to stretch my piriformis as that’s the reason for my butt pain and leg pain, but after hearing you say that sitting with crossed legs will cause the piriformis to be overly stretched, it all started to make sense. I habitually cross my left leg over my right in the exact same way you demonstrated and after trying just 1 rep of the first workouts my left leg was quivering and ready to fall. I’ll follow your routine of 1 set in the morning and 1 at night and hopefully my piriformis syndrome will get better

[@drcharliejohnson]

Thanks for watching Giovanni! Let me know how it goes. Be sure to check out my private FB community for people with back pain and piriformis problems. facebook.com/groups/naturalrelief/

[@coskunds]

This was ridiculously helpful. Thank you so more for alleviating my pain.

[@drcharliejohnson]

🔥👊🏼 thanks for watching

[@saltaroe19]

I have had the feeling of sitting on a ball in my left buttocks for almost a year. Pain sitting too long and generating down the outside of my left leg. Have had multiple problems on that side. But after rehabilitating the herniated disk and the bursitis in the hip I was left with this. I had been told to stretch and no stretching in the world helped. When I saw your video I just tried these exercises and have done them now for the past month. Felt relief already after 1½ weeks. I have less pain and it is getting better for every day that goes by. THANK YOU for sharing this info.

[@drcharliejohnson]

So glad I could help you 👊🏼. Thanks for watching! Dr charlie

[@reemmohd8342]

My butt was hurting after yoga 2 years ago & the pain came more frequent & worse! That even running caused pain! Thank you for sharing your knowledge, I feel so much relief & do these on the daily while receiving treatment from my physio! Brilliant logic

[@pumaprints916]

i do believe you just diagnosed my issue. I am always loose on the right side. Thanks for the video

[@merciejo1]

sciatica and piriformis for 5 months now, tried everything and found this video. Did the test and needed to shortened this muscle, and the same night, in actually woke me up, I felt a burning and I knew I was on the right path. NO pain in the morning and the day was great. I'm working at the exercise every day. thank you.

[@drcharliejohnson]

Awesome to hear! Glad it was helpful for you.

[@valeriesecor8739]

Wow that was quick relief ..wil, try ..thanks for sharing

[@jas_20]

After more than a year of pain and finally going to a PT to only recommend some stretching, I never knew that it could be this easy to feel instant relief. I was actually looking for some more stretching videos and decided to watch this one. I’m so grateful to have found you and this video. I tried these 2 exercises for a few mins and I can’t believe how fast it relieved the pain I had felt in so long. Thank you!

[@drcharliejohnson]

Awesome Jasmine! Getting better doesn’t have to be hard. Less = more! Thanks for watching. Please share with others! Thanks!!

[@catmom1322]

Thanks so much Charlie! You make perfect argument to stop the stretching. Will do.

[@jeannamarquecho6538]

Oh wow I’m crying I’m so happy it’s been five years of nonstop nagging pain these two Lil exercises have helped so so much I’m excited to keep doing them oh thank you

[@marmarf90]

after how long did you start seeing results?

[@courtneysanderson5914]

Out here saving lives!! Thank you doc This is the best I’ve felt in weeks who would have thought contraction and strengthening would make such a difference in pain relief.

[@drcharliejohnson]

Welcome Courtney!

[@yourdailysmile2710]

1 year in pain after this I felt so much relief thank youuu sir

[@katiegriffen3471]

You are AWESOME. Explained so well. My boyfriend has been struggling in PT with the exercises not helping. Hopefully this can give him some more clarity!

[@richardcanada7706]

Thank you very much for this video. The exercises worked right away and I went from barely being able to sit on my tush, to going on a run the same afternoon. God bless you!

[@drcharliejohnson]

Awesome Richard- thanks for watching! Glad I could help you. God bless!

[@tfny100]

This guy is super smart. I been stretching it for years to no avail. I have numbness down my leg and before this video all I did was stretch it while I feel like it’s longated and need to be strengthened but I always am told to stretch. But lately I been just laying on a tennis ball on it and what this doc makes sense.

[@drcharliejohnson]

The rising star Of the world thanks for the feedback! Keep in touch

[@myxomatosis455]

This actually makes so much sense. Years of minor pain and it just started getting worse and stretching didn't work. This is already feeling better! Thanks!!

[@drcharliejohnson]

Glad I could help.