Piriformis syndrome describes a condition in which the piriformis muscle aggravates and potentially damages the sciatic nerve.

Sciatica (the set of symptoms caused by the aggravation of the sciatic nerve) are painful, disruptive, and very common. However, when considering the causes of sciatic nerve pain, many people (including medical professionals) overlook the possibility of piriformis syndrome. A diagnosis that mistakes piriformis syndrome for a more serious spinal injury may cause people to avoid exercise, which is crucial for bone health.

Today you’ll learn about this little-known condition, what causes it, how to recognize it, and how to prevent it and reverse it.

The Piriformis Muscle And Syndrome

The piriformis muscles run diagonally under the gluteus maximus from the base of the spine to the tops of each femur. They assist in rotating the hip to turn the legs and feet outward and are engaged during everyday activities like walking and climbing stairs.

The sciatic nerve runs vertically beneath the piriformis, and in some people, the nerve runs directly through it. Piriformis syndrome occurs when the piriformis over-tightens, swells, or spasms, causing tenderness, burning, or pain in the buttocks and putting pressure on the sciatic nerve.1

Aggravation of the sciatic nerve can cause discomfort, tingling, pain, or numbness in the back of the thigh, calf, or foot. These symptoms may increase in intensity during any activity or physical position that causes the muscle to press against the sciatic nerve, such as running, climbing stairs, or even sitting.

Synopsis

Piriformis syndrome occurs when the piriformis muscle (located in the buttocks) tightens, swells, or spasms, aggravating the sciatic nerve. Symptoms include localized pain or burning in the buttocks, and nerve pain, tingling, or numbness in the legs or feet.

Confusion With Other Causes Of Sciatica

Any symptoms caused by irritation of the sciatic nerve are called sciatica, and the piriformis muscle is only one of many potential causes of nerve distress. Other causes of sciatica include:

  • Herniated disc
  • Disc degeneration
  • Lumbar spine stenosis
  • Bone spurs
  • Swelling and inflammation around the spine
  • Muscle spasms or tightness in the lower back

Many of these causes of sciatica are more common than piriformis syndrome, and as a result, it often goes unconsidered as a possible cause.

A person who suspects that they have a herniated disk or other spinal problem might forgo exercise in an attempt to protect the spine and avoid injury or pain. Since regular weight-bearing exercise is essential for new bone development, a misdiagnosis that keeps someone from exercising can result in bone loss.

Although part of the treatment for piriformis syndrome includes taking a break from any activities that irritate the piriformis muscle, it doesn’t preclude all exercise. Indeed, exercise is an important part of treating and preventing piriformis syndrome, as you’ll see later.

Synopsis

Piriformis syndrome can be easily mistaken for another cause of sciatica, (such as a herniated disc), which might unnecessarily cause someone to forgo their regular bone-building exercise.

Diagnosis Of Piriformis Syndrome

To diagnose piriformis syndrome, a medical professional may manipulate the leg to find out which movements cause pain, helping to isolate the piriformis muscle as the problem. If your sciatica symptoms are accompanied by any pain, burning, or tenderness in the buttocks, be sure to mention this to your doctor. You could even suggest piriformis syndrome as a possibility.

Pain triggered specifically by walking up stairs or inclines and reduced range of motion in the hips may indicate piriformis syndrome.

There is no test for piriformis syndrome. However, MRIs or CT scans can rule out other causes of sciatic nerve irritation (such as a herniated disc or spinal stenosis) leaving piriformis syndrome as the likeliest cause.

Synopsis

There is no test for piriformis syndrome, but tests can be performed to rule out other causes of sciatic nerve irritation. Your doctor may manipulate your legs to see which movements cause pain, helping to isolate the piriformis muscle as the source of irritation.

Causes Of Piriformis Syndrome

Anything that causes the piriformis muscle to aggravate the sciatic nerve can cause piriformis syndrome. Common causes include:

  • Injury such as a fall or a car accident
  • Abnormal development or location of the piriformis muscle or sciatic nerve
  • Scoliosis or other abnormal spinal alignments
  • Prolonged sitting (especially if pressure is placed on the buttocks by an object like a thick wallet)
  • Prior hip surgery
  • Unusually intensive exercise

Synopsis

Anything that results in tightening, swelling, or spasming of the piriformis muscle can cause piriformis syndrome, including walking, running, climbing stairs, prolonged sitting, or traumatic accidents.

Treatment Of Piriformis Syndrome

The first step in treating piriformis syndrome is the cessation of painful activities. If walking, running, climbing stairs, or another activity is causing pain, you should avoid that activity until the muscle has a chance to return to a less irritated or inflamed state.

Avoid long periods of sitting. If you sit all day for work, set an alarm to remind yourself to get up regularly and walk around so that your piriformis muscle doesn’t tighten.

You can apply a cold pack to the buttocks, which will help reduce inflammation that puts pressure on the sciatic nerve. Some people find it relieving to alternate cold with heat, using a heating pad to help the muscle relax. A physical therapist can provide simple stretches and manual manipulation that helps to stretch the piriformis, increase blood flow, and reduce spasms.

Because inflammation can cause the piriformis muscle to irritate the sciatic nerve, reducing inflammation can help calm the affected areas. A health practitioner may advise using a pharmaceutical anti-inflammatory painkiller such as an NSAID, but because they are acidifying and have unwanted side-effects, the Save Institute recommends adopting an anti-inflammatory diet instead.

In severe cases, a medical professional may give a steroid shot at the site of irritation.

Synopsis

Treatment of piriformis syndrome aims to relax and calm the piriformis muscle so that it stops aggravating the sciatic nerve. This may include temporarily avoiding aggravating it, cold or heat application, stretching, physical therapy, and an inflammation-reducing diet.

Prevention Of Piriformis Syndrome

Piriformis syndrome is avoidable through a healthy lifestyle that includes regular exercise and stretching. Here are some simple ways to avoid piriformis syndrome:

  • Exercise regularly – walking, running, climbing stairs, yoga, and most full-body activities engage and strengthen the piriformis muscle- especially exercises that engage the hips and buttocks
  • Build core strengthstrong core muscles support the spine and hips, preventing excessive strain on vertebrae and interior muscles like the piriformis while reducing lower back pain
  • Don’t overdo it – if you feel pain, irritation, burning, or tightness in your buttocks, reduce the intensity of exercise and be sure to cool down with gentle stretching
  • Avoid prolonged sitting – which may cause the piriformis muscle to tighten
  • Maintain good posture – keep your spine aligned and supported while sitting and standing, especially for prolonged periods, as while working or driving
  • Lift from the knees – don’t bend your back to lift anything, always lift from the knees, with the back straight and vertical.
  • Never twist while lifting – and avoid lifting anything that’s so heavy as to cause strain.

Synopsis

You can prevent piriformis syndrome by maintaining an active lifestyle that includes regular exercise and avoids prolonged sitting, unsafe lifting, or over-taxing physical activities.

A Bone Healthy Lifestyle Helps Prevent Sciatica

Regular exercise helps keep your body strong and flexible, which can prevent injury and conditions like piriformis syndrome. Of course, exercise is also essential for building strong bones and reversing osteoporosis.

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References

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2997212/

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20 comments. Leave Yours Now →
  1. Janice Hiley August 15, 2019, 11:31 am

    You can find exercises online to exercise the piriformis muscle as I see above, but briefly, if you sit straight on a chair cross your right ankle over your left knee, hold it there and slowly bend forward, you will feel a good stretch. Especially good to do if you sit a lot.

  2. Hazel DobrinThis post July 25, 2019, 9:51 am

    This post couldn’t have come at a more appropriate time. I have all the symptons for piriformis syndrome. I exercise, walk and swim but could you recommend which specific stretching exercises would help?

    • Christine July 25, 2019, 10:16 am

      See comments thread below, June 23! Good luck!!!

      • Christine July 25, 2019, 10:17 am

        Sorry…see thread below…July 23!

  3. Wilma July 23, 2019, 1:30 pm

    This article could NOT be more timely for me! Thank you so much!
    I recently have had problems with my sciatic nerve and would never have made this connection had it not been for this article.
    Thanks for keeping us all informed and also having answers for us!

    • Vivian Goldschmidt, MA July 23, 2019, 2:04 pm

      You’re very welcome, Wilma. We’re always happy to know that Savers find our articles useful! We hope that you’ll get this resolved quickly 🙂

  4. Dianna July 23, 2019, 12:55 pm

    The piriformis muscle runs diagonally under the gluteus Maximus from the bottom of the spine to the top of each femur – “ not at the scapula”. I think this part should be removed. Thank you

    • Save Institute Customer Support July 23, 2019, 2:07 pm

      Thanks for letting us know about the typo, Dianna. We’ve made the necessary corrections.

  5. Carol Kovacs July 23, 2019, 12:04 pm

    I’ve been going to the gym 3 days a week for 6 years since I had hip surgery….
    Got my glucose lowered , BP nearly normal, but have had poor circulation in the leg veins and it is getting worse.
    Dr. says it’s neuropathy but that would be numbness? My feet burn like hell-fire and at night I am up every two hours with screaming pain in my legs and feet ?
    I still try to exercise but it isn’t helping. I haven’t slept through the night in 3 months
    and don’t want to take pain pills. That won’t fix anything.
    My feet feel as though they are being boiled in hot oil ? Stabbing pain occurs in the nerves …..
    I don’t know if it’s clogged blood veins or nerve pressure from spinal discs…
    which hurt in the pelvis and higher in my spine near my ribs?
    Doctors won’t look for the source of my problems, they just write prescriptions.?
    Where do you go for a real diagnosis?

    • Save Institute Customer Support July 23, 2019, 2:09 pm

      Carol,
      Please check your inbox within the next 24 hours for our answer to your question.
      We’re thrilled to help you!

  6. Christine July 23, 2019, 11:23 am

    There’s an incredible stretch which releases this muscle and helps immediately with sciatica pain. I do it twice a day since I’m at work most of the day. I believe it should be done 3 times daily. Do a search in facebook for Emily Lark – Healing in Motion. She has so many great stretches. Look for the one regarding sciatica and the piriformis. Everyone will be familiar with the stretch but no one does it properly. I never knew about flexing my foot and slightly rolling to one side. It makes all the difference.

    • WendySue Hagins July 24, 2019, 6:05 pm

      I’m glad I spotted this article. Thank you!

    • Vivian Goldschmidt, MA July 23, 2019, 2:03 pm

      Thanks for sharing this, Christine!

    • Barb July 23, 2019, 12:48 pm

      Google her on YouTube. Similar to one of the moves I learned with my PT. It helps a bit to break up the fascia and reduces pain and restriction.

      • WendySue Hagins July 24, 2019, 6:07 pm

        Thank you! I went to YouTube and found her videos…..extremely useful.

      • Christine July 23, 2019, 3:27 pm

        Thank you for that Barb! I forgot about you tube.

  7. Barb July 23, 2019, 9:09 am

    Visiting a sports medicine/family medicine specialist, in preference to an orthopedist (who focuses on surgery) will ensure a better outcome… I speak from personal experience as I was properly diagnosed last year. I found a great PT via my gym, and have had much success. This is a common physical problem as people get older and you have to work with it. Besides your suggestions, my PT set me up with exercises and a small toolkit. I have incorporated his instructions into my exercise regime, and I stay well and able!

    • Vivian Goldschmidt, MA July 23, 2019, 11:06 am

      We’re so glad you found a good PT to help you reverse the condition, Barb!

  8. Ita July 23, 2019, 7:01 am

    Thank you, Ita.

    • Vivian Goldschmidt, MA July 23, 2019, 11:05 am

      You’re very welcome, Ita!

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