How to Stretch and Strengthen a Painful Piriformis Muscle.

Do you have a throbbing pain deep in the butt? Do you suspect it’s coming from your piriformis muscle? If the sensation feels like an ache or tightness that is deep in the glute muscle then you might be right.

You’ve tried some stretching or foam rolling but the troublesome ache keeps coming back. No matter what you do, you seem to only get temporary (if any) relief. This is because most recommendations don't address the root cause of piriformis discomfort.

The piriformis muscle has certain functions, like any other muscle in the human body. We need to respect these functions when we select stretches and exercises that target the piriformis.

Function and Action of Piriformis

Where is the Piriformis Muscle?

The Piriformis muscle is located in the buttocks region. It attaches to the sacrum on one end of the muscle and the top of the femur (the greater trochanter) on the other side.

What is the Action of the Piriformis Muscle?

The Piriformis externally rotates and abducts the hip.

Do you have a tight piriformis muscle?

The Piriformis muscle is one of six deep glute muscles known as the deep 6. It’s possible your piriformis is tight, but often what we perceive as "tightness" is actually a lack of strength and stability.

Piriformis Syndrome

Piriformis syndrome is a diagnosis that suggests the muscle compresses the sciatic nerve. As a corrective exercise specialist, I encourage you to remain curious about your movement patterns rather than just focusing on the "tight" sensation.