Treating And Preventing Piriformis Syndrome

Warm Up Before Exercising

Always warm up before exercising, as launching straight into an exercise routine without a good warm-up can seriously aggravate piriformis syndrome. 'Warm' muscles are those that have been slowly stimulated to increase blood flow and make tissue more flexible. Before doing any exercises that will strain the hip flexors or gluteal muscles, individuals should spend at least ten minutes stretching those areas, and move into the heavier routine slowly. Once the sciatic nerve is inflamed, it will be harder to recover, so preventing a new injury is critical.

Jumping rope for a few minutes or doing jumping jacks are excellent ways to increase circulation before taking on heavy weights. Hip extensions, back stretches, and slow gluteal stretches are also good ways to prepare the piriformis muscle for more demanding activities.

Avoid Triggering Activities And Sitting Positions

Individuals affected by piriformis syndrome are often advised to avoid triggering activities and sitting positions to reduce the occurrence and severity of their pain. Because the piriformis muscle is located in the buttocks region, any type of sitting that places weight on the buttocks can worsen pain from the compressed sciatic nerve. Sitting in a flat position with the legs in front of the individual bent at the knee and elevated at the same level as the rest of the body (like on a bed) is known to exacerbate piriformis syndrome pain. When an affected individual sits on their foot or sits on a hard floor, their pain may become worse. This pain is also known to become worse when an affected individual twists their body sideways or rotates their body in either direction repeatedly. When someone does any hip pivoting when lifting a heavy object or while most of their weight is placed on one foot, it can cause them to experience greater severity of pain. Any activity that involves running is also known to exacerbate a piriformis syndrome patient's pain. Severe pain can be prevented if the patient is careful to abstain from activities and positions known to worsen their pain.