Muscle tightness or injury in your piriformis can result in pain in your hips and down your sciatic nerve (down the back of your leg). In this video I demonstrate 3 self-care treatments you HAVE to do in order to alleviate this debilitating pain.
HOW TO DIAGNOSE YOUR SCIATIC NERVE SYMPTOMS: https://youtu.be/KhTDej-LKRM
BULGED OR HERNIATED DISC TREATMENT AT HOME: https://youtu.be/fDkw-Zi5MBg
SCIATICA OR STENOSIS TREATMENT AT HOME: https://youtu.be/bgY7uWPOlRA
JARED’S FAVORITE FOAM ROLLER: https://amzn.to/2ULTpdN
RELEVANT TIME STAMPS TO THIS VIDEO:
Sciatica explained: 0:31
Most common causes of sciatica: 1:28
What is piriformis syndrome: 2:36
Causes of piriformis syndrome: 4:17
Stretches and exercises for piriformis syndrome: 6:19
Sciatica is irritation of the sciatic nerve. The most-common causes of sciatica that I see in my physical therapy clinic are a bulged/herniated lumbar disc, degenerative disc disease (DDD) and stenosis, and pirifomis syndrome (tightness/pain in the piriformis muscle).
Your piriformis is a muscle that that moves your hip. It originates on the outer edge of your tailbone and inserts over onto the outside part of the hip (the greater trochanter). Your sciatic nerve exits out of your spinal column and passes beneath this muscle. If the piriformis is tight or irritated it can put stress on the sciatic nerve and cause sciatica symptoms.
Common causes of piriformis syndrome and concomitant sciatica include sitting for long periods of time, increased pressure on the piriformis muscle (sitting on a wallet, sitting with your legs crossed), and piriformis muscle weakness.
In order to alleviate sciatica caused by piriformis syndrome, your treatment approach must include three key elements. They are massaging this area, stretching the muscle, and strengthening the muscle. Each one of these individually can offer you some relief to a degree; however healing will be faster and more complete if you incorporate all three methods.
MASSAGE (6:25): promotes tissue relaxation and fascial release to help the muscle move a little better. The best ways to massage the piriformis include a foam roller and/or a tennis ball.
STRETCHING (9:25): another great way to decrease tension in the piriformis. In this video I take you through a progression of stretches to help alleviate tension in the tight piriformis.
STRENGTHENING (13:20): oftentimes piriformis weakness can be a cause of piriformis syndrome. Contracting this muscle promotes blood flow into the area and can serve to “reset” the muscle if it’s in spasm. The best home exercises to strengthen your piriformis include clamshells and fire hydrants (quadruped external rotation).
Piriformis syndrome is a common cause of sciatica pain. Performing the techniques demonstrated in this video can help you Please see my video above for detailed demonstration on how to alleviate your sciatica caused by piriformis syndrome.
Please note – the techniques presented in this video are very generalized and may not be the best treatment option for the specific pain you’re experiencing. The content of this video is meant for information purposes only and should not be taken as a treatment plan for your specific needs. As always, you are encouraged to consult your doctor/physical therapist for a treatment plan that’s right for you.
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