The KEY To Fix Piriformis Syndrome … For Good. (DON’T stretch it!)

[@BodyFixExercises]

What caused your Piriformis Syndrome?

[@Rollwithit699]

How can we know if shooting pain in right low back/upper buttock (that worsened into severe sciatica for months following exertion) is coming from piriformis or psoas?

[@BodyFixExercises]

@@Rollwithit699 It could actually be several things (including spinal facet joint inflammation and discogenic problems) but you really need a full examination to know for sure (and maybe an x-ray or MRI)

[@candleabra1837]

Nothing seemed to cause it. I woke up with it.

[@tanairigonzalez9793]

Riding a bike after years not doing it.

[@OzarksUSA]

I have hypermobile (EDS) and I believe it was a combination of my EDS and inactivity because it just hurts so bad to move because of chronic pain caused by EDS and all the subsequent conditions EDS caused. I'm going to try your video. My physiatrist gave me stretching exercises to do. I did them faithfully for a month and all it didn't do anything. What you said about the stretching makes a lot of sense. I subscribed to your channel.

[@howarddavies782]

I understand that there are two types of Piriformis syndrome both short and long. There are different exercises for each type. I have short Pirifomis syndrome which means if I exercise as I would for the long type I would strengthen the muscle in its already contracted state making my situation even worse. Squat University has a video on this condition, and after one month of the exercises I am almost completely out of pain.I hope this helps someone out as it's been a very debilitating experience. Great video.

[@suyasaba5675]

how do you know if you have long or short piriformis syndrome?

[@joshway6732]

@@suyasaba5675Essentially, short piriformis syndrome is when the muscle is in a shortened state and needs to be stretched, massaged and “loosened up” so to speak. Long piriformis is where the muscle is in a lengthened state and will require strengthening to get it to fire up. If it is short piriformis syndrome you will have less external rotation of the hip joint compared to the other leg. If it is long piriformis syndrome, you will have more external rotation than the other leg. I would recommend watching a video on the differences however as they will go into much better depth.

[@star-monkey]

@@joshway6732 which one would this video help?

[@dfaad8450]

This was absolutely the most useful randomly suggested video I've ever had. THANKYOU for such a direct, clear video!

[@BodyFixExercises]

You're welcome. And thanks for such a lovely comment!

[@sueh5826]

Great information and exercises. Loved the cat movement as well. Very funny 😂❤

[@BodyFixExercises]

😜😻

[@OzarksUSA]

My pain is really bad, it regularly reaches an 8. I am going to try these exercises. The way you explained it and what you said about stretching makes a lot of sense.

[@BodyFixExercises]

👍 good luck

[@howarddavies782]

Yes, but please find out whether you have short or long Piriformis so as not to make things worse. Squat University has a video covering both. Good luck.

[@Moon52171]

I have hip impingement and I'm worried these exercises will make my hips hurt more than they already do. My legs are agony 😢

[@coltkimbrell7188]

Just wanted to thank you for this video! I have been battling issues for years and have been to physical therapy with no relief. After doing these exercises for even a couple days I started noticing a difference! Each day that I do these, I (safely) push myself to do hold longer and the results are amazing. Thank you so much!

[@francium-g1d]

Hello, how is your piriformis muscle 2 months after ?

[@chrisodegard3252]

After seeing numerous doctors, PTs, and having an MRI, these exercises finally gave me immediate relief. Thank you!

[@BodyFixExercises]

🙌

[@ststevenau]

Came for the exercises, stayed for the cat. I like your style/editing of videos 😊

[@natashajohnson2747]

Thank you so much for this. I’ve had the deep muscular tenderness in my glutes for sometime now and recently it started radiating to my thighs, I did the first two stretches and felt enormous relief and I look forward to doing more tomorrow.

[@21chch]

Excellent. I was waiting for something with the cat. 😂

[@BodyFixExercises]

😁

[@Schleg969]

thanks for getting to the point aka pain! so many videos go on and on and on. we are in pain, thus watching a video...... yours was SO helpful!

[@BodyFixExercises]

👍🙏👌 thanks. Glad you liked it!

[@TASIAawful1]

When I did the leg cross stretch (the first exercise) I really could feel the muscle pain on my bottom stretching thank you for these exercises I walk every day and I think I’ve strained myself through walking I’ve no idea what’s happened really. Love your cat too they are so cheeky 😂

[@BodyFixExercises]

😻🙏🙏🙏

[@OverdraftRanch]

Love your cat!!!❤

[@BodyFixExercises]

Me too! He's the best😻🥰

[@annakitty7983]

He is also a beautiful cat. @@BodyFixExercises

[@mariaryan9472]

I have piriformis syndrome in both legs and did the first three of these exercises yesterday, lightly, holding the stretches only for a second or two. Afterwards, however, I felt some sharp pains in the back of my legs, which I haven’t had before. It was difficult to walk. It’s somewhat better today but I’ve had the sharp pain again a few times in both legs. It’s also the first time that I’ve started to feel pain when sitting down, as opposed to just standing and walking. Why has this happened? I assume I should discontinue these stretches?

[@Shouze163]

Are you okay now?

[@KrissaSR]

The cat part could be therapeutic, too, if it distracts you from your piriformis pain for a bit.

[@eyo397]

thank you so much! the first exercise worked immediately :)

[@BodyFixExercises]

Wonderful!

[@hael8680]

The key if you have chronic piriformis and can't get any result with anything you try is to get a botox injection. That's what I did after 2 years of misery. I am finally able to work on rehabilitation without flaring it up.

[@miker.2148]

I’m on year 3… truck driver… 8 hours a night of horrible pain. Tried cortisone injections, no good. How is the Botox working? How many time do you have to get a shot?

[@hael8680]

@@miker.2148 cortisone didn't work for me either. Botox goes to the piriformis nerve ending, I go every 3 months until it stops acting up. You'll need to get referred to a pain specialist or a physiatrist for those injections. Insist on the botox, it's kind of a new technique. If he/she says no, switch doctor. Mine said no initially, I had to insist. You also have to find the root cause of your issue. Mine were sitting for work and ultra tight IT band and psoas muscle. Lots of massage on those are starting to work while the piriformis is "deactivated" by the botox. The piriformis is just compensating in the opposite direction and getting hypertrophic putting pressure on your sciatic nerve. I had to stop working (office work) as sitting for long period is a major causative factor.

[@juventus_____]

​@@miker.2148 please tell us how feel after taking botox

[@alphasiera1757]

Nice thanks

[@alphasiera1757]

Where did you have your injection? Who administered it? Neuro? Or ortho?

[@cjpreston4603]

great help thanks. love the cat

[@_stone_]

Thank you!!! (The cat claw at the end of the video!!!😅😂😅)

[@BodyFixExercises]

Ha! Yes, he's a lively one, my cat!

[@marymorris9780]

Bonus stress-relief points for the kitty!

[@BodyFixExercises]

😻🙌

[@doritgersh8432]

I like it. You get to the point.

[@BodyFixExercises]

Thanks!

[@lauriaarnipuro5312]

Really good information - thanks!

[@BodyFixExercises]

Glad you enjoyed it!

[@Christine-j7n]

Did the first two exercises after using an ice pack followed by heat and a short rest ( and Motrin ) and it helped . I saw the other ones and thought noooo that looks like it would make it worse lol but then you said to do the first two only at first so noted lol .

[@BodyFixExercises]

👍👍

[@its_biles]

i will try this, i have this pain for 5 months, can't squats, can't drive, can't sit, even when i go to the barber is a torture, i have 25 years and i don't have any idea why i got this injury. first months i did the stretch and only make worse.

[@BodyFixExercises]

You may have a pelvic joint restriction too, so if these don't help, consider a chiropractor

[@tanairigonzalez9793]

Beautiful cat!

[@BodyFixExercises]

Thank you. He's very special. (He's on my lap right now snoring gently.)

[@nashvilletrish]

I am presently unable to cross my leg in the position needed for the seated chair resistance exercise on the effected side. I will work on the other side and other moves you recommend and hopefully build up to it. Thank you!

[@BodyFixExercises]

Good luck!

[@stuff1784]

The pain is only on the sides of my glutes Running HELPS IT!!! I’ve done yoga for years but that’s not even enough. I have to run, apparently.

[@BodyFixExercises]

Run Forest. Run!

[@stuff1784]

@ lmaooo it really is my saving grace though!!

[@Prathikdarsi]

I believe i have this problem. I have it for two years now and the pain/uncomfortable feeling radiates to my right testicle from bottom right lower stomach area. Did a scan and everything but they couldn't find stones or such. What can be the possible solution for this..please do reply

[@garagegymbros2198]

Can the pain also be felt in the groin? I especially have it when I bend over to the side, for example to pick something up off the ground with one arm.

[@morsiman]

I've struggled with this for a couple of years and still not seen improvement. I will try these exercises and hope I can feel at least a daily window of pain free movement. The problem is the back is a black box and involves 30 - 40 muscles that work together. I've had several injuries and I know that working only one group of muscles causes other issues. So I will try this in conjunction with glut strengthening exercises. I have noticed this muscles gets tight when other muscles around it weaken.

[@BodyFixExercises]

Sounds like a good plan. Glute strengthening can really help

[@suyasaba5675]

how do you know if you have long or short piriformis syndrome?

[@miker.2148]

Truck driver, dealing with this now for 3+ years. It’s in both cheeks, tried physical therapy, cortisone shots, back epidurals. Spent$$$$$$ and no improvement. Can’t stop working, this has ruined my life and my wife’s life. I’m 60, and have lost hope of ever, going a day, without pain.

[@Breakthrough-jl2gb]

Surgery might be the solution. Last resort.

[@jacobcutrer]

I’m curious what your diet consists of. Apparently an inflammatory diet can make it worse. I was on a raw diet but had to start eating meat and starches to bring my iron levels up and I started developing piriformis when I switched. Also I can see where that’s a problem being a trucker because you have to sit for long periods of time. I would say also try to walk as much as possible when you’re not driving. I’m trying to fix mine in my left leg.

[@Runwithme418]

Did you implement these exercises? Did they help?

[@agx111]

ty

[@BodyFixExercises]

👍

[@kitti2345]

I stopped stretching it week ago and already feeling better most of the time. If I accidentally sit in a position that feel stretching it then it starts flaring it

[@BodyFixExercises]

It should settle and become less sensitive over time

[@danjones3009]

Thank you, thank you!! 👍

[@BodyFixExercises]

No worries!

[@parfumeck5895]

Very helpfull. Thanks!

[@BodyFixExercises]

Glad it was helpful!

[@thankgodimhere]

The cat was so offended when u took your leg away 😂 these are great exercises

[@BodyFixExercises]

Thanks 😜🤣

[@anacee]

The cat is great

[@BodyFixExercises]

😍🥰😻 He's the best

[@JennnSaidWhat]

All of these movements require to get into positions that are painful already. Any standing exercises?

[@nylekiteaseli5908]

Piriformis sindrome Sdh kualami dan aku sdh sembuh ternyata obatnya sepele pdhal sekian lama menderita tdk tahu mau gimana lagi

[@paulabarnes8791]

I heard a pop during yoga. Never had this level of pain

[@BodyFixExercises]

A pop? I interesting. Sounds like you may have torn something ... or put your back out. If your lower back hurts too, ice it. I'd say, judging from what you've said, that it's more likely you put out your L5 (rather than the piriformis being the cause)

[@smeaky8816]

thanks doc!

[@BodyFixExercises]

No worries!

[@PatrickFoote-sz6ys]

Mine was caused by power yoga and stations workouts...too many in one week.

[@BodyFixExercises]

Yes that sounds like the kind of thing that would cause this

[@duhaimap1]

I will try these exercises and let you know the results.

[@chocolate2775]

So?

[@gabybenishek3491]

The cat 😂😂😂😂😂😂😂❤

[@BodyFixExercises]

🤣😻😜

[@deborahtaylor7902]

hi- thanks for the helpful info! If infact I do have piraformis and do these daily, how long about would you see results? Mine does not seem to be that bad so far...

[@FNorth81]

Have you any recommendations for someone who cannot lift their legs and hold them? I have Achondroplasia, a type of dwarfism... So sadly, there's no movements I've found where I don't have to reach and hold my leg/knee.

[@BodyFixExercises]

Try leaning your body forward instead (to bring your knee towards your chest) Just keep your back straight

[@torqueofthedevil8145]

Great video, question, on exercise 1 is the resistance on the way up or down Or both? Thanks

[@BodyFixExercises]

Up!

[@tlklow]

What about piriformus from those lower sitting bucket car seats?

[@miker.2148]

I’m confused…… you say don’t stretch the piriformis, so what are you stretching in the above video?

[@CoreyLee-v1i]

Right... that's exactly what I said

[@jeffgood1580]

@@CoreyLee-v1ihe’s not stretching. He’s stengthining.

[@gronksteady]

He’s adding resistance, so it’s much more of a muscle activation/nerve floss than a stretch. I think he means don’t do static stretches. The first move is not a static stretch.

[@paulinechapman5669]

Well he should explain the diff between stretch types..annoying🇨🇦

[@Silvertrousers12112]

THANK YOU so much for this! I have excellent and very helpful professional osteopaths who have given me very similar exercises to these, but the amount of reps and the way they were asked to be performed were just a bit to aggressive for my current personal situation. Could I please ask and clarify one question. When performing the dynamic stretch can I just confirm you are only resisting when "lowering" the leg or I do I need to resist in both directions?

[@brin3m]

i have been doing these exercises for over a month since i started PT. no relief. I am fine sitting it is when i walk it gets severe especailly if i start to walk fast. As soon as I do i can feel the pain in my buttucks then the outside of my hip gets so severe that i have to sit and if i don't it is so bad that i am in tears. my PT watched me do the exercises and can't figure out why it isn't getting better. she wants to "needle" it. I said no that i need to make sure we are treating the right problem because it isn't getting better. in fact if i use the bands it cause my hip more pain. what else could it be? can it be more than one problem?

[@BodyFixExercises]

Tight hip flexors (Psoas and Rectus Femoris) will make the glutes overwork during walking. I'd say it's that. See my anterior pelvic tilt video on how to stretch those two muscles... to stop overworking the glutes (including piriformis) so much

[@Hellspooned2]

Can piriformis syndrome cause numbness in your foot? Or is that something else?

[@BodyFixExercises]

Not usually. If you have a badly jammed back it can cause numbness in the foot, but this numbness usually comes and goes. If the numbness lasts more than a few minutes at a time, you need to get an MRI from your doctor asap to check more serious things like a disc protrusion. Don't delay if the numbness is there a lot, because long term numbness can cause permanent nerve damage.

[@Hellspooned2]

@@BodyFixExercises The numbness comes and goes, just like my hip pain. At least the numbness only lasts a few minutes. Thanks for the speedy and helpful response. Really shows that you care. You've got a new subscriber here :)

[@killerbong]

I'm a truck driver and have been having issues with lower back/tailbone pain recently, when probing the sore spots I realized that my right cheek was very tender in the exact spot on diagram of video. I'll try these exercises and update if there is relief.

[@BodyFixExercises]

Great! 👍

[@jimisjimis6908]

Any update?

[@killerbong]

Backpocket pain has eased tremendously. Tailbone pain is reduced but not gone.

[@elizabethrhymer4113]

Should these exercises be done on both sides even if only one side is having issues?

[@BodyFixExercises]

Yes, best done both sides if you can

[@adalindanunezmartin9968]

Can you do this exercises having 2hip replacements for 8 years

[@BodyFixExercises]

It depends on your range of motion. I couldn't say for sure without examining your hips, but I'd say it'd be ok if you did the exercises gentle and in a comfortable range of motion. Check with your doctor to be sure for your case though

[@kathrynratcliffe9168]

Thank you very helpful

[@jesusrivera3965]

caused by powerlifting mainly sumo deadlift

[@BodyFixExercises]

Sounds about right

[@Hew.Jarsol]

Thanks.

[@BodyFixExercises]

You're welcome

[@williammcgrail]

My companion is in Barcelona this week..are you available to see her professionally?

[@BodyFixExercises]

Sure. No probs. If we can find a spot for her

[@osamamustafa9728]

I have pain were lower buttok and hamstring met. I can feel this pain while standing. I did a CT scan of my lumber spine but it is normal. I am confused about this pain because I don't feel any pain around my piriformis muscle. The pain mainly originate at the deep lower buttok and travel into some parts of my hamstring. Do you think that it is a piriformis syndrome?

[@BodyFixExercises]

Sounds more like "proximal hamstring tendinopathy" where your hamstring attaches onto the glutes. @E3Rehab have a great video on that. I haven't done a video on that yet, as the treatment is a bit different to a normal hamstring strain. (Don't stretch it!)

[@laurenlopez5169]

Hi Osama, I have the same symptoms. I can stand for 10 minutes until pain starts to flare. Any luck with funding what helps? I would appreciate any tips if so

[@aktywnyobserwator5868]

Thank you, sir ! BTW you must be Scottish..? Lovely accent. Greetings from Polska.

[@BodyFixExercises]

Thank you! I'm Australian actually 💪

[@ytrew9717]

1) stretches are useless (they aren't even supported by science, people talking about it aren't real pro. That's the way to check if the physio knows what he is talking about or just follows popular beliefs. Muscle knots is also a popular legend, it fits into this). I suscribe in your chanel because you onlky talk about stretch here (it's bad for you, but it's ok since it's only on this video). 2) about the Piriformis Syndrome You might be interested to check this info and you'll get popular by telling it (I don't have time to make YT videos but would be glad to help others). The best exercice is the one at 2:00, but a) it should be done with some weight on the knees to increase the strength 2) When Piriformis Syndrome occur on one side (which seems often the case), instead of repeating this exercice every few days forever, there is a trick: on this exercice, ask the patient to put the top knees slightly in front of the bottom knees (it's easy to see what I'm talking about where you arrived at 2:10: in your exercice they are at the same level, which is not optimal). It's not the top part that is important (eg. 2:04), but the bottom part (2:10). The patient will correct once for all the lack of balance by just focusing on this bottom part (by placing the top knees slightly forward the bottom knee). Good luck with your chanel (and please dont promote the stretch and muscle knot beliefs).

[@BodyFixExercises]

Exercise 1 is actually resisted contraction and lengthening of the muscle, not a static stretch. It includes eccentric contraction of the muscle fibres (lengthening agaist resistance) which is the key. (I simply called it a "dynamic stretch" (ie not a static stretch) because writing Repetitious Eccentric and Concentric Contraction would be a bit technical & confusing for most viewers.) I recommend eccentric contraction (somethimes with some concentric contraction too) rather than static stretching

[@SteviePaints]

They may not technically be muscle knots, but it’s a good description for a lay person like me. Physical therapy did no good for me, but a wonderful chiropractor has helped my pain a lot by working on those “muscle knots” with pressure, deep-tissue laser therapy, massage and EMF. He explained that it’s like a permanent muscle contraction, but the term “muscle knot” works fine for me.

[@ytrew9717]

@@SteviePaints have you tried reading the bible, or eating more carrot or gaining cakra, or to pray the 6ieme god? It's probably a good explanation/description for a lay person like you. Educate yourself man, you think like a middle age person. What count is not what you think is true, but what has been measured by science.

[@patci4951]

Please use captions

[@BodyFixExercises]

Try the auto captions. They're usually very good

[@g5dejo]

Excellent presentation, thank you. I developed long tight piriformis through extensive sitting while crossing legs. Would all these exercises be applicable in my case?

[@kirle5455]

In how many days should one feel an improvement usually?

[@BodyFixExercises]

Anywhere between a few days to a few weeks to notice improvement. It'll take at least several weeks to strengthen then muscle completely, but the improvement in symptoms start earlier

[@candleabra1837]

Can piriformis syndrome cause numbness and pain around the front to the groin, in addition to the glute pain? CT, X-ray, and MRI have not located the source of my severe pain.

[@BodyFixExercises]

Numbness in the groin comes from the T12 to L2 nerve distribution. (Where your midback meets your lower back) Look at the graphic of the person in this wiki page. en.m.wikipedia.org/wiki/Dermatome_(anatomy) So, no, I wouldn't expect the Piriform to cause that. Maybe they need to do an MRI up a bit higher. The mid back instead of the lumbar spine

[@candleabra1837]

@@BodyFixExercises thank you for your speedy reply!

[@candleabra1837]

@@BodyFixExercises Are there exercises you can recommend for this area? I ended up in ER with pain worse than childbirth. Nothing they did helped. They just released me and I literally had one crawl out.

[@markinnis8404]

If i could sit like that and cross my leg like that, i wouldn't have a problem. 😂😂😂😂😂😂😂😂

[@noziphomngoma469]

No 1❤

[@BodyFixExercises]

👍🙏🙏

[@SuperDonald64]

Try swimming best thing i did

[@BodyFixExercises]

👍

[@rolandcortes469]

OF ALL EXCERCISES ONLY THE CLAMSHELL AND COBRA I LIKE.KEPT ME COMPORTABLE WITH MY SCIATIC PAIN. SORRY.

[@BodyFixExercises]

If clams help, try this for your glute medius... kzbin.info/www/bejne/h2Wbloxpi9GEfJY And I have the Cobra in my Sciatica video. That's more back-related sciatica instead of piriformis sciatica

[@randycomeau8854]

Piri or is Exercise

[@markandrew1067]

Lol. Cant cross leg. Pointless.