Piriformis Stretches: 6 Exercises to Relieve Pain

Your exercise routine for stretching the piriformis muscle

In the following video, our Master Trainer Stefan shows you how to easily stretch your piriformis muscle. You can easily do these exercises at home. All you need is: a BLACKROLL or a BALL 12, and optionally the LOOP BAND or SUPER BAND.

Grab your gear and get started with Stefan. Have fun!

If the piriformis muscle is the cause of the pain, manual therapy, various exercises, and complementary treatments can help relax the muscle.

Physical therapists don’t just focus on the piriformis muscle; they also treat joints and other muscle groups, such as the gluteal muscles. However, it’s important to avoid uneven strain and correct improper movement patterns to achieve long-term improvement.

Stretching the Piriformis While Standing

Stretching the piriformis while standing is a practical way to relieve discomfort in the buttocks and lower back. Here are two exercises for you.

First, we’ll use targeted trigger point massage to release tension from the muscle-fascia tissue. Then, we’ll stretch the piriformis muscle while standing.

Perform each exercise for 60–90 seconds per side.

Stretching the piriformis while lying down

Sitting for long periods of time, a lack of physical activity, and the habit of frequently crossing your legs can often lead to a painful, stabbing sensation in the buttocks.

To relieve these symptoms, we’ve also included piriformis stretches you can do while lying down—which you can easily perform at home on the sofa, bed, or floor. In addition to the piriformis, it’s also helpful to mobilize other areas of the hip. Here are three exercises. Hold each stretch for 60–90 seconds on each side.

Piriformis Stretch While Sitting

The piriformis muscle shortens due to one-sided strain, such as that caused by prolonged sitting, especially in an office setting. Crossing your legs while sitting further exacerbates this effect.

In addition, incorrect movement patterns—such as those that occur while jogging or due to improper footwear—can lead to muscle stiffness. Although sitting is often the trigger for piriformis syndrome, we also have piriformis stretches for you that you can easily perform while sitting.

When Should You Avoid Stretching the Piriformis?

The piriformis muscle, a small but important muscle in the hip region, is often the culprit behind pain in the lower back and buttocks. Have you ever experienced pain in this area? And have you perhaps tried to relieve this pain with stretching exercises? Many people who suffer from pain in the piriformis area regularly try to relieve it through stretching exercises—but most may not realize that stretching isn’t always the key to success.

Here’s why stretching may not be the best approach in all cases—and why you shouldn’t stretch the piriformis.

Basically, stretching exercises for the piriformis are only beneficial if the muscle is actually shortened.

The muscle contains receptors that send information about its length to the nervous system. If the muscle is too short, they signal that it should relax; if it’s too long, they signal a contraction.

That’s why overstretched muscles often feel tighter than shortened ones. It’s important to assess the condition of the muscle on an individual basis and not to stretch it without good reason. A physical therapist, for example, can do this. In the next chapter, you’ll also learn a self-test for this.

If the muscle is already too long, you shouldn’t stretch it; instead, use a foam roller to release tension from the muscle without lengthening it further.

Strengthen the Piriformis Instead of Stretching It

As mentioned earlier, in certain cases the piriformis muscle may not be too short, but rather too long. In such situations, it may be beneficial to strengthen the piriformis rather than stretch it. Additionally, many other external hip rotators tend to weaken and can contribute to misalignments.

Self-test:

To check the length of the piriformis muscle, lie face down on the floor and bend your knees at a 90-degree angle. First, let the foot on the painful side fall outward. Then, let the foot on the non-painful side fall outward. If the foot on the painful side falls further outward than the foot on the non-painful side, this could indicate that the piriformis muscle is not shortened and might benefit from targeted activation.

Exercises to build muscle:

Perform the exercises for 15 repetitions and 3 sets.

If you do not notice any improvement after a considerable amount of time, or if your symptoms actually worsen, you should consult a specialist. Be patient as you work toward relieving pain in your buttocks and back.