EXERCISES FOR SCIATICA PIRIFORMIS SYNDROME My name is Sammy Margo and I’m a chartered physiotherapist. I’m going to look at exercises for sciatica caused by piriformis syndrome. Piriformis is a tinyweenie muscle in your buttock that gives us a lot of aggravation. Simply because of its anatomical position. It’s very closely aligned to the sciatic nerve, so often by stretching it or mobilising it, we can actually help alleviate the symptoms of sciatica, and you can do this yourself. One of the exercises that we’re going to be doing is to stretch out the buttock muscles.
So the best way to do this is can you just bring this leg over And can you put your hands in between your legs That’s great. Pull your leg towards you, but engage your tummy muscles at the same time. So we’re stretching out this area of the buttock where you’ll often experience the piriformis syndrome. As a physio, I would have got my hands into this area and really mobilised this area. But holding that stretch for ten seconds. And you’ll feel it gives a little bit. Keep it there.
And hold on to your abdominal muscles. You’ll see there’s a strong contrast between the two sides. And then bringing it down. Great. So, ideally you want to do that three times. That’s a great stretch. The other thing to do is actually bring your knee up towards your chest but slightly take it over to the opposite shoulder. A different stretch, but if you haven’t quite got that part of the stretch, that’s better doing. Just holding that there. And even just bouncing it over to the other side to mobilise it.
Exercises for sciatica piriformis syndrome
So this is assuming that the piriformis is on this side. This is the problem side. If you feel any pain or discomfort, you need to stop. OK, and bring your leg down. Aside from that, I do some knee rolling. Just side to side to mobilise the low back because where the sciatic nerve comes out, before it comes to the piriformis, if we’re gapping that side, we can help mobilise it a little bit as well. Even taking your knees a little bit more, all the way over, and a little bit more, all the way over, whilst engaging your abdominal muscles.