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Try these moves to relieve butt pain and numbness
The piriformis muscles can be a real pain in the butt. Truly. These muscles connect your upper thigh bone to your lower spine on each side of your pelvis. They sit deep in your buttocks and work with your other hip muscles to move your thigh and provide stabilization.
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But because your piriformis is so close to your sciatic nerve, it can be a source of pain. Physical therapist Robert Catanese, PT, DPT, explains why this happens — and how you can feel better.
Your sciatic nerve is a large nerve that travels from your low back, under your piriformis, to your legs. When your piriformis is tight, it can aggravate your sciatic nerve and cause piriformis syndrome. The main symptoms are numbness and pain in your buttocks that radiate down the back of your leg on one or both sides.
Dr. Catanese says piriformis syndrome is most common in people who sit for long periods. But athletes who spend a lot of time in the weight room and cyclists can also experience this painful condition.
Absolutely. You may think you should sit down or stop moving, but rest isn’t the answer. Often, rest is what caused the problem in the first place.
Stretches and exercises are the go-to treatments for piriformis syndrome. “A consistent regimen of stretching and exercise can significantly improve symptoms,” says Dr. Catanese. “The goal is to loosen the piriformis, so it’s not irritating the sciatic nerve.”
Here are Dr. Catanese’s top moves for piriformis syndrome. Talk to your healthcare provider before starting a new exercise routine, especially if you have pain or haven’t been exercising regularly.
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Stretching helps loosen tight muscles by creating length and flexibility. Exercises improve the strength and mobility of the piriformis and surrounding hip muscles. Together, they can help alleviate the radiating pain and numbness you feel with piriformis syndrome.
You can also do this exercise in a seated position, which is convenient if you work in an office:
Try not to sit for long periods. This puts pressure on your piriformis muscle and sciatic nerve. You may also want to avoid seated exercises such as biking, which could aggravate your condition.
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If you sit at work, Dr. Catanese recommends standing up briefly every half hour to ease the pressure on your piriformis. “A standing desk is also a good investment. It offers a better ergonomic design for people who work on their computer all day,” he says.
You can supplement the seven basic stretches and exercises with other strategies to help improve piriformis syndrome symptoms, including:
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If you’re not feeling better after about a month of consistent stretching and exercises, check in with your healthcare provider.
“Piriformis syndrome is tricky,” says Dr. Catanese. “It can mimic other conditions such as lower back problems, hamstring injuries and gluteal tendinopathy.” An evaluation by a medical professional can help you find the source of your symptoms and get you the treatment you need.
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