How To Heal Piriformis Syndrome Quickly? Know In Detail!

You often mistakenly call it sciatic pain. Whether it comes as a side-effect of a strenuous exercise routine, or a bad posture – this, if not treated on time, could result in a major health episode. Let us inform you that the medical term for this pain in your buttocks, that results from the entrapment of the disc of the sciatic nerve within the subgluteal space is called piriformis syndrome. It is way more painful than the usual sciatic pain and occurs when the piriformis muscles press on the sciatic nerves. So, how to heal piriformis syndrome quickly? We will give you the answers and more! 

This post will also elaborate on the – key symptoms of this medical condition, the causes, and how to prevent it from happening in the future. 

What is piriformis syndrome? 

For the non-medical readers, putting things in perspective – piriformis syndrome is when a muscle spasm, swelling, or injury causes the piriformis muscle(found at the bottom of your buttocks) to impact the sciatic nerve. As a result of this, you will feel sharp pain in the buttocks, or a sense of tingling/numbing at the bottom of your feet, or even at the back of your leg. If not treated at the correct time, it could cause issues during your walking. 

Though it is not the most common of issues, however, almost 10% of the 3 million sciatica cases turn out to be piriformis syndrome. Now let us give you ideas to treat this condition. 

How to heal piriformis syndrome quickly with stretches? 

The moment you realize that it is a piriformis syndrome, rather than running to the medical, how about getting your body to act through some stretches? After all, what’s better than naturally healing the body from within?

Therefore, here we will share some of the easiest stretches that will relieve you quickly – 

Exercise 1 – Knee To Shoulder Piriformis Stretch 

The first and the most effective of the piriformis stretches that you cannot miss out on! This is how to do it – 

• Keep your legs straight and lie flat on your back 
• Bend your knee and lift your leg. Then with the opposite hand, you must pull your knee toward your opposite shoulder 
• Hold this position for 20 seconds 

Exercise 2 – Bridge 

To everyone wondering how to heal piriformis syndrome quickly through stretches, this is an all-time favorite! Here is how you do it – 

• Bent both of your knees and lie flat on your back 
• Now you need to lift the hips off the floor. For that, you must contract your core muscles 
• At the top of that motion, you must squeeze your buttocks 
• Hold it up for a couple of seconds (as long as you can) and lower down your hips to the floor 

Exercise 3 – Ankle Over Knee Piriformis Stretch 

This is another of the most common exercises you cannot miss out on! Here is the correct way to perform it – 

• Make sure both of your knees are bent while you are lying on your back 
• After that, you must cross one of your ankles over another knee
• Now, you have to grab that thigh area which is behind your opposite knee 
• After this, pull your thigh straight towards your chest 
• Hold this pose for 20-30 seconds and repeat it thrice 

Exercise 4 – Pretzel Stretch 

Looking out for how to heal piriformis syndrome quickly? Opt for this exercise! It stretches out both the piriformis muscles as well as the external rotator muscles. 

• Lie on your back and cross your ankle over the opposite thigh 
• Then you have to pull your knee to your chest until you feel a stretching sensation in your hip 
• Hold for 20 seconds and repeat 

Exercise 5 – Seated Twist 

This is another of the best stretches that work wonders for piriformis syndrome. It helps you to loosen the muscles both in your core area and the outer portion of your hip. Let us show you the right way to perform it – 

• Stretch your legs before you when you sit down 
• You have to bend your legs in a way so that your shin is on the ground horizontally. Ensure that your right foot is always behind your left knee
• Now you have to tuck in your left elbow before your right knee and push down your knee’s outer side 
• Hold this position on each side for 20 seconds 

These are some of the most relieving and easiest exercises to heal piriformis syndrome quickly. 

How to heal piriformis syndrome quickly in other ways? 

For those of you looking for alternatives to the stretches mentioned above, here are some of the other way-outs that you can try. Let us show you the same – 

Opt for the conservative approach 

If you are looking at how to heal piriformis syndrome quickly through some natural procedures, along with stretches, follow these rules – 

• Avoid activities like climbing stairs or running/cycling that can increase the pain 
• You can look at – heat and ice therapy. While a heat pack can increase blood flow, a cold pack will reduce the numbness. Use it alternatively, to get the desired results. 

Look for alternative therapies

The stretches are not yielding the results that they should? Here are other ways to heal the piriformis syndrome – 

• Acupuncture therapy helps relieve muscle tension and promote internal healing. 
• Chiropractic care is also helpful. You can use techniques like – spinal adjustments to alleviate the pain within the muscles. 
• You can opt for a deep-tissue massage session that will assist in releasing the tension in the piriformis muscle. 

Opt for prescribed medicines 

Assuming that none of the above-mentioned techniques worked for you, it is time to look for OTC meds. For starters, you can opt for naproxen sodium and ibuprofen. However, consult with medical professionals before extending its dosage, or in any other case. 

If the inflammation is excessive, or you are suffering from too much pain, doctors can also prescribe corticosteroid injections. 

These are some of the ways to heal piriformis syndrome quickly. Pick out the ones that suit your body’s requirements the most. 

What are the common symptoms of piriformis syndrome? 

You have scrolled down and figured out the exercises to heal piriformis syndrome. But how do you know that it is this syndrome? Some of the most common symptoms include – 

• A shooting pain at the back of your legs, or in your buttocks 
• You could also have a tingling or numbing sensation in your buttock area or at the back of your legs 
• If these symptoms mentioned above continue even when you are sitting or during your physical activity, assuredly, it is piriformis syndrome 

How to prevent piriformis syndrome in the future? 

Prevention is always better than cure. Now you know how to heal piriformis syndrome quickly but it would be better to avoid it in the first place. Let us show you what you can do to prevent it – 

1. The key to success in this case is – keeping your muscles healthy. For that, you must exercise regularly, especially concentrating on the core areas. 
2. Make it a point to warm up before going in for strenuous exercises. This will prepare the body for further stretches and exertion.  
3.  Whatever activity you indulge in – standing, sitting, or even during driving, always make it a point to focus on having a good posture. 
4. Be very cautious while lifting things. A little twist or an untoward turn could lead to you getting an unwanted piriformis syndrome. 
5. Do not sit constantly for a long period. Make it a point to stand up, or take a walk around for at least 5 – 10 minutes, for every hour/two hours that you have been sitting. 

If you follow some of these points, assuredly, you will be in a better position concerning this medical issue. 

Parting thoughts 

Assuming you have read this post well, you have clarity about the difference between sciatica pain and piriformis syndrome. You also have gained an understanding of how to heal piriformis syndrome quickly through multiple ways. You could pick any of those that suit your body best, and see the healing results for yourself. Having said that, it is always better to consult a medical practitioner before you chart out a specific routine for yourself. 

For all those of you who have further queries, we have answered those well. If you enjoyed reading this post, and want to know more about such topics, keep a watch on this page. 

Frequently Asked Questions 

1. When should you consult a doctor? 

If you are having persistent pain in the body, then you must consult a doctor. In this case, if the piriformis pain does not go away, even after you have tried out the exercises and stretches mentioned above, you must consult a medical professional. It might be an inherent medical condition. 

2. Which exercises to avoid during piriformis syndrome? 

When you check out how to heal piriformis syndrome quickly you will get a range of workouts. But make sure to avoid certain exercises like – cycling (a complete no-no until you get well), plyometrics, and clamshell. They could worsen your condition. 

3. What are some emerging therapies to deal with piriformis syndrome? 

Recently, both stem cell therapy and platelet-rich plasma therapy have gained traction. However, these therapies are still under study and we will update you on the same. 

4. How does sciatica pain differ from piriformis syndrome pain? 

To clear out at the outset, sciatica is a pain that occurs when the sciatic nerve is compressed, or inflamed. In this case, you face a shooting pain in the toe. Piriformis syndrome, on the other hand, occurs when – in the lower back area, the piriformis muscle compresses the sciatic nerve. The pain in this case, is primarily felt in the buttock and hip area.