Discover our 4 key secrets to relieve your sciatica pain
Do you feel some tension in the center of the buttock, or even pain in the lower back or down the leg?
This may be due to piriformis syndrome, the deep muscle of the buttock, which occurs for some people who are often sitting or due to their sports activity.
We have concocted this article to help you better understand this syndrome and to give you ways to relieve it (in particular a video).
THE BASICS
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The piriformis, also called the pyramidal muscle due to its shape, is a deep muscle of the pelvis.
It originates from the lateral edge of the sacrum and is inserted into the greater trochanter of the femur.
This buttock muscle is used to raise the leg to the side (hip abduction) and open the hip (external rotation). It also helps to stabilize the hip joint.
PIRIFORM SYNDROME
The sciatic nerve normally goes below the piriformis, but for about 15% of the population, it goes through the piriformis, which predisposes these people to suffer from the piriformis muscle syndrome.
What is piriformis syndrome and what are the general symptoms?
Piriformis syndrome, sometimes called “false sciatica”, is a compression of the sciatic nerve by the piriformis.
This compression can create a rather diffuse pain just in the center of the buttock. This discomfort of pain can also be felt in the lower back, but also irradiate along the back of the leg, or even into the foot (basically along the sciatic nerve).
What are the causes of this symdrome?
The causes of this syndrome are diverse, but here are the main ones:
a fall or a shock in the buttock,
an imbalance in the pelvis, often muscular,
a physical activity that activates the glutes a lot
a regular and prolonged sitting position
4 AXES TO RELIEVE
Important note: despite the advice below, if the discomfort or pain intensifies or lasts, we can only advise you to contact health care provider. If you need our support during the treatment prescribed, we will be happy to help.
1st axis: relax
A good technique to release the piriformis is myofascial therapy.
You can practice with our video. Here is how it goes:
Take 2 balls (it can be tennis balls)
Lie on your back. The knees can be bent, feet on the ground.
Place the balls in the center of the glutes. You will quickly find the spot, it is the tender one.
Simply stay on this spot without moving for 30 to 60 seconds using the weight of your pelvis to do the job. Breathe.
You can then move the pelvis back and forth from right to left. The idea is to massage the muscle lengthwise.
If the pain is tolerable, you can go a little deeper by bringing one ankle to the opposite thigh, just under the knee, with the hip open. Again, you will stay in this position for 30 to 60 seconds before switching sides.
2nd axis: stretch
Practicing certain yoga postures will have beneficial effects on an over-contracted piriformis, which will relieve pressure on the sciatic nerve.
Here are our top 3 postures to stretch the piriformis:
Kapotanasa on a chair: the posture of the pigeon
This is the most accessible variation of this posture. Depending on the tension in the piriformis, the stretch will be felt even with the torso straight. If you bend your torso forward, keep your lower back long so you don't put pressure on it. If you have back pain, prefer the posture of the pigeon lying on the back. In all cases, you will rest your ankle on the thigh under the knee by opening the hip. In the supine position, you will bring the thigh on which the ankle is resting towards your torso.
Agnistambhasana: the fire log pose with forward bending resting on a chair.
If you have trouble opening your hips or your lower back rounds when you lean forward, sit on a support to help tilt the pelvis and open the hips. If it is too much for your knees, your can simply cross your legs.
Gomukhasana: the cow face pose.
The knees are crossed one over the other and the heels are on the outside of the pelvis. The arms can be relaxed or in any other position (here in eagle arms). If the pelvis is not touching the ground, sit on a cushion or an other support. If you have knee trouble, be careful, this may not be the best position.
Important note: listen to your body. You are looking for a soft, comfortable stretch, otherwise you risk irritating the piriformis tissue. Please do not hesitate to contact us for personalized advice, each one of us is different.
3rd axis: rebalance
In some cases, piriformis syndrome can appear due to muscles imbalance: some muscles are used less than the piriformis, especially the abductors. The piriformis therefore finds itself having to work more than necessary to compensate.
As we say in yoga, everything is a question of balance.
If you are in this situation, it will therefore be necessary to strengthen the muscles that work with the piriformis to relieve it.
4th axis: change your habits
When discomfort or pain appears and lasts, it is important to look at your daily habits.
If your pain gets worse after an activity or after a day sitted on a chair, there are definitely some things you can do.
If it's because you have a rather sedentary life, consider getting up regularly and taking a few steps. Ideally, go for a walk. You can also try to change the chair or the way you sit on. For example, you can adopt the pigeon pose on a chair.
If the discomfort or pain gets worse after a physical activity, observe how you practice and if certain movements bring out the discomfort or pain. You may need to rest, slow down, or seek a slightly different positioning. It is important here to look for advice from a specialist in your activity.