How I Beat Piriformis Syndrome

The most persistent injury I’ve experienced was a true pain in the butt.

If you’re familiar with piriformis, you know I’m not being cheeky. It’s literally a pain in the butt.

Here’s how I managed to take control of this issue. 

What is it?

Piriformis Syndrome is when the sciatic nerve runs through the piriformis muscle instead of around it, and is compressed (agitated) by the muscle.

This discomfort will often be felt in the glutes of high hamstring.

The sciatic nerve begins at the base of the spine and travels down the leg before branching out and can cause tingling, numbness, or pain all throughout this area.

When did I experience it?

In my case, piriformis pain would show itself during two instances

1. During longer (hour plus) car drives without cruise control, such as curvy rmountain roads. The constant pushing and releasing on the gas pedal really aggravated the nerve.
2. During the final bit of a long hard run.

How did I solve mine?

Two methods were used, and both involve a little purple ball.

The first is that I would place a small tennis ball sized ball under my high hammy when driving or sitting for a long time.

Second, I would religiously perform the below exercise 1-2 times a day.

Where am I now?

Now, I can’t even remember the last time I experienced this discomfort during a run.

I still have to sit on my little purple ball if I know I’m driving without cruise control for an extended period of time. There are a couple known chairs at local coffee shops that I either avoid or have to use the ball (which I keep in my bag) because for some reason they put me in a position that agitates my sciatic nerve.

Currently I don’t suppose I would consider myself “cured” because I do experience it very rarely, however I’d consider myself over this issue, since I cannot remember the last time I felt this pain!

Bonus

Here is a video of of a few strength/yoga poses that may also strengthen and loosen the area!

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