Piriformis Syndrome

The causes of Piriformis Syndrome can be categorised into two main groups: Biomechanical Inefficiencies and Overloading.

Biomechanical Inefficiencies

Biomechanical Inefficiencies include faulty body and foot mechanics, like running or walking with your toes pointed outwards. Poor posture or sitting habbits or even sitting still or cross-legged for long periods of time can trigger the muscle and cause the syndrome.

Overload or Training Mistakes

Overload or training mistakes are common causes of Piriformis Syndrome associated with sports, but can also occur in people with a sedentary lifestyle. Sports that require a lot of running, weight bearing activities or change of directions are often the main causes.

The most common overload causes include:

• Beginning with an exercise program after being inactive for some time


• Increasing the intensity or duration of your exercise program too soon


• Exercising on uneven ground or hard surfaces like concrete or tiles.


• Exercising with shoes that are worn out or does not fit properly.


• Sitting for long periods of time, often on an uncomfortable chair.


• Putting repetitive strain on your back by picking up heavy loads on a regular basis.

Piriformis Syndrome is not primarily caused by poor movement patterns or posture, it can also be triggered by blunt trauma, like a fall on the back or on the buttocks. This is one of the main reasons why athletes suffer from this syndrome.

The symptoms mentioned here are typically only experienced on one side of the body:

• Difficulty with prolonged sitting


• Weakness in the leg making normal movement patterns difficult


• Tenderness in the buttocks


• Sciatic pain or a dull ache from deep within the hip and buttocks


• The pain can spread down the side of the leg and into the affected side's foot


• Pain and stiffness above the lower part of the spine (sacrum) or lower back pain.


• Weakness, tingling and numbness in the legs


• A "shooting" pain that makes it difficult to stand up after sitting or lying down for a while

Prevention is always better than cure, especially with Piriformis Syndrome.

Prevention Techniques

It is very important for people to let their muscles rest and recover after any strenuous physical activities.

Another important prevention technique will be a proper warm up routine before starting with your exercise program. This will prevent stiffness and tightness of the muscles and ensure blood to flow freely to the hip and spine area as required. Tight and stiff muscles are easily pushed beyond their natural movement range and then causes strains and sprains.

The muscles in the lower back, buttocks and hips should be as strong, flexible and supple as possible. Undertaking a structured stretching routine will help your muscles and tendons to become supple and flexible.

Structured Streching Routines

The most commonly used stretching routine would be Pilates. Pilates is an exercise program that focuses on the core postural muscles. It keeps the body balanced and provides the spine of the necessary support. It also teaches awareness of the neutral alignment of the spine which help to alleviate and prevent back pain.

Doctors often treat Piriformis Syndrome with methods like Botox injections, Trigger Point dry needling, Injections of Saline or even piriformis muscle surgery. But the main aim of the treatment is to regain the strength, power, endurance and flexibility of the muscles and tendons that have been injured.

The most generally used method to treat, cure and strengthen back muscles, all at once, would be Pilates. It offers significant benefits and ways to strengthen and build your muscles in your back especially the affected areas like the lower back. Strengthening your lower back, lower abdomen, buttocks and pelvis can not only reduce or avoid back pain and strain, but can also improve your posture. These exercises focus on the strengthening of your core muscles in your back and stomach, causing relieve of the symptoms of Piriformis Syndrome or Sciatica.

Pilates is a safe and low impact form of exercise, but pregnant women, people over 40, people suffering from heart disease or obesity, or anyone who has not exercised for a long time, should seek medical advice before embarking on a Pilates exercise program.

Any person suffering from Piriformis Syndrome should get the advice and help of a health professional. Also keep in mind that your problems with the piriformis did not develop overnight and therefor would not disappear overnight. Stretch therapy, like Pilates, can be expected to take 2-3 months to show improvement and about 6 months to be back to normal, depending on your injury.

I did my best to make sure the information in this lens pertaining to Piriformis Syndrome is correct and accurate at the time of publication. I accept no responsibility for any errors or omissions and can not be held liable for any loss or damaged caused due to the reliance of the information in my lens. Treatment and advice of medical professionals is still advised.