Jump to
How can you care for yourself when you have piriformis syndrome?
- If your doctor thinks that strenuous exercise is causing your problem, stop or cut back on activities such as running. You may find swimming to be a good exercise for a while.
- Stretch the piriformis muscle.
- Lie on your back.
- Bend one leg at the knee and keep the other leg flat on the ground.
- Raise your bent knee up and then move it across your body. Hold the outside of the knee with the opposite hand.
- Gently pull the knee with your hand toward the opposite shoulder.
- Hold the stretch for at least 15 to 30 seconds. Switch legs.
- Do the stretch several times each day.
- Massage the muscle to relieve pressure.
- Sit on the floor. Lean to one side so that the hip on your sore side is off the ground. Put a tennis ball under your buttock on that side.
- As you put weight onto the tennis ball, you may find spots that are especially sore. Move gently so that the tennis ball gently massages each of the sore spots.
- Use ice or heat to help reduce pain. Put ice or a cold pack or a heating pad set on low or a warm cloth on the sore area for 10 to 20 minutes at a time. Put a thin cloth between the ice pack or heating pad and your skin.
- Ask your doctor if you can take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Be safe with medicines. Read and follow all instructions on the label.
- Have your doctor watch how you move. You may need physical therapy or special inserts in your shoes (orthotics) to help you move in a way that does not put pressure on your nerves.
Piriformis syndrome: When to call
Watch closely for changes in your health, and be sure to contact your doctor if:
- You do not feel better after several weeks of home care.
- Your pain gets worse.
- Your leg becomes weak or numb.
©2011-2025 Healthwise, Incorporated
The content above contains general health information provided by Healthwise, Incorporated, and reviewed by its medical experts. This content should not replace the advice of your healthcare provider. Not all treatments or services described are offered as services by us. For recommended treatments, please consult your healthcare provider.