How to INSTANTLY Relieve Piriformis Pain

Рет қаралды 111,058

SpineCare Decompression and Chiropractic Center

Күн бұрын

Dr. Rowe shows easy exercises to quickly relieve piriformis muscle tightness and pain.
The piriformis muscle is a major cause of pain around the buttock and posterior thigh. What usually causes this is a blend of muscle weakness and tightness that leads to strain.
If it gets bad enough, it may lead to piriformis syndrome (or pseudo-sciatica) that can cause pain, numbness, and tingling down the thigh and into the leg.
To fix this, we'll focus on lengthening and strengthening the piriformis, that way we can get both quick and long-lasting relief.
Each exercise works differently. To get the best results, make sure to go through them all and use what gives you the most relief.
Let us know which exercise works best for you!
Chapters:
0:00 Intro
1:11 Muscle Release (Standing)
2:44 Muscle Release (Bed)
4:55 Muscle Release (Seated)
6:40 Strengthening Exercise 1
8:46 Strengthening Exercise 2
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
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#piriformis #piriformissyndrome #sciatica

Пікірлер: 173

@DrRowe 24 күн бұрын

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

@Darksam93 24 күн бұрын

Thank you for your videos. I get very benefit. Thank you so much and appreciate for this. Keep making videos for us ❤

@gracengundu 19 күн бұрын

Hello,what are the exercise I can do for one leg swollen

@roseerjavec9987 16 күн бұрын

So far it’s helping!!

@DrSAlegria 8 күн бұрын

Can it be piriformus syndrome if the pain radiates in the SIDE of the right leg?

@RH-beefhemoth 24 күн бұрын

Your timing is insane. This isn’t the first time you’ve uploaded a video explaining exactly the what the pain I’m feeling is and what caused it

@DrRowe 24 күн бұрын

Glad you found the video!

@Phyllis91858 23 күн бұрын

Me too 😢

@Crustaceous 24 күн бұрын

Oh my god this could not have been better timing 😂 thank you for this video sir!

@DrRowe 24 күн бұрын

Hope the exercises help!

@flowergirl4612 24 күн бұрын

I watch your videos all the time. I appreciate you, and so doesn't my husband. I always know where to go to, to make him more comfortable where he is hurting after a long day of hard work. You're the man, man.

@DrRowe 24 күн бұрын

Glad the exercises are helping and thanks for sharing them too!

@safr.22 24 күн бұрын

he's a master of bones💯

@KenanTurkiye 21 күн бұрын

...and ligaments and tendons and musc....you get the drift ! :)

@leannfletcher5093 6 күн бұрын

Great videos! I'm a Hair Stylist on my feet over 35 years. I have a sharp knife pain in my right leg. I know it's connected to my lower back because I have a Buldging Disk with a tear.

@noktenimsong983 24 күн бұрын

Same exercise my therapist recommended.. Been following it for a weak now and I gotta say the pain is reducing slowly 😊😊

@nikibarefield8812 21 күн бұрын

Your videos have helped me more than any therapist, doctor, medication, etc. has in 25 years! I did the last exercise first without much hope and WOW!!! With just 2-3 reps my hip pain was 95% gone immediately!! I’ve been doing all of them daily for the last 5 days and haven’t had to take NSAIDs once since then!!!! I’ve already shared your videos with friends and you are helping them too 💯 THANK YOU for such clear and direct explanation. Your videos are an answered prayer 🙏🏻

@sudenluola2241 Күн бұрын

The last exercise, if you're talking about the bird dog pose, is a part of "McGill big 3" exercises, all of which are VERY excellent in hip, core and spine health and stability. I recommend you to try all 3 of the exercises from it.

@reneejohnson5041 18 күн бұрын

I'm going to repeat what everyone else is saying. Perfect timing, as I am struggling with this issue right now. Thank you SO much!!! I enjoy you no-nonsense videos. Well explained!

@user-vw5qg1lg7k 13 күн бұрын

I have had this pain for a very long time. I have DYId it for as long . It developed after a fall a very long time ago where I landed on my butt. I was scrolling tarot readings, and Voila! Thank you, Dr. Rowe! A suggestion for another video: tension in the neck; acute pain is concentrated between the spine and the inner side of scapula.

@dp8904 24 күн бұрын

Immediate relief!!!! Been dealing with this issue for years. Always trying to find stretches that work but hadn’t found anything that quite got it. These helped tremendously! Thank you! Will watch this one many times.

@mommabear6473 15 күн бұрын

So timely!! I've been hurting on my left side for the last 3 days, using ice, heat, Tens & some meds! Thank you for reading my mind ☺️. NOTHING BETTER than a pain-free day 🎉

@tihana13 24 күн бұрын

Are you spying on me? This is not the first time you put out a video for the exact problem that is currently bothering me... 😂 Thank you!!! ❤

@NCollins86 23 күн бұрын

So many of us all agree that he's psychic or something like that haha! It's a little weird sometimes to see the exact exercises to help my current needs. Could very well be a very invasive algorithm...

@GKellyBridgton 9 күн бұрын

Thank you! Thank you so much. I have been struggling for 1 month. This is the first time I have been without pain for 1 month. This absolutely works!

@huiruliang 3 күн бұрын

Excellent. This really help . I have been seeing therapist and do exercises but these exercises really work on my pain points. I will keep working on it see how it is going to improve.

@CristianaAndreescu 14 күн бұрын

Like everyone is saying, your timing is perfect 👍. Thank you so very much, your videos have healed my joints issues.

@noelleboehm1142 7 күн бұрын

Thank You for your Help.

@Val-ci4mo 13 күн бұрын

Wow. Piriformis stretches and strengthening immediately relieved hip pain. Will keep at it!

@DrRowe 13 күн бұрын

Great to hear!

@johanna2820 21 күн бұрын

I’ve had this issue for a long time and tried some different stretches that temporarily worked. But these ones are next level! So happy I saw this video. Thank you! 🙏🏼

@patriciaoreilly8907 24 күн бұрын

JUST what i need to know 😊

@pame1799 24 күн бұрын

the seated 4 is a big help; and somex’s I stand and hold onto the back of a chair or counter when not at home and pull up my leg on the painful side and hold it in the same 4 position....Huge Help...Dr. Rowe

@tarathreesix9327 24 күн бұрын

Just what I needed! Thank you so much! 🥰

@DrRowe 24 күн бұрын

Thanks for watching!

@crisccan 21 күн бұрын

Thank you very much Dr.Rowe

@shoplive8107 9 күн бұрын

Thank you

@ahmadghanem2414 20 күн бұрын

Thanks. I needed that exercise

@charleslaine 12 күн бұрын

These stretches helped me immensely.

@clydeyu12 24 күн бұрын

You are my hero. I always have trouble with my hip towards the back of my knee. Videos help relieve most of my pain.

@DrRowe 23 күн бұрын

Keep at the exercises and thanks for watching!

@mohammednaeemakhtar6057 4 күн бұрын

Good thanks

@michaelkhan7012 24 күн бұрын

Great techniques brother!

@DrRowe 24 күн бұрын

Thanks for watching!

@mariancastro-palanyk8904 20 күн бұрын

Great explanation. You hit the nail on the head for this pain. I do yoga all the time but this targeted the pain more. Thank you for your expertise.

@Original-q11 24 күн бұрын

Looking good Doc 😎

@luciehsuen8981 18 күн бұрын

Dr. Rowe, Thanks so much for sharing these movement to stretch & strengthen the muscle to help the peri formis. Will keep these for my teaching. 👍

@cathyleposa-petraud8054 9 күн бұрын

That's Fabbbmazzzing..... Thank You❤❤❤

@margarytalutsyk7272 Күн бұрын

It does work! Thank you so much 👍

@benjaminwfarzad 24 күн бұрын

Amazing cool working out I have little sciatica and varis

@itslethalbro 14 күн бұрын

I’m watching this video on repeat until I’m in routine. Good stuff.

@carmenneuschotz3119 4 күн бұрын

Thank you. You read my mind ❤😊

@aceofspades339 22 күн бұрын

Thank you so much for everything, you are brilliant and truly inspiring. Cheers.

@dontebrown9721 20 күн бұрын

Nice immediately relieved my sciatic pain

@leeannloggins169 12 күн бұрын

Thanks for the help with my hip!!

@kukubhutia225 22 күн бұрын

Thank you Dr 🙏🙏🙏

@estongbigboy6702 18 күн бұрын

Thanks a lot for this video doc..it really helps 👍

@michaelmccormick4989 16 күн бұрын

Just what I needed. Thanks and best wishes from 🇬🇧

@surfer2696 11 күн бұрын

Awesome you are, Yoda

@KenanTurkiye 20 күн бұрын

4:28 I used to do that a few times a week for glute stretching, especially after weighlifting, leg training. The side tilt methof I did not know about, did it today, wow, so much relief, thank you doc! Weightlifted today again, again things tensed up, but programmed this procedure 4 times a week.

@lstaff2507 23 күн бұрын

The last exercise is no joke 🔥 thanx

@cheresebargo7082 13 күн бұрын

Omg! These exercises helped so much. Having a lot of numbness and tingling in my leg tonight. Thank you!

@tionblack 24 күн бұрын

Thank you very much for your beatiful efforts.I wish you health and fortune.

@DrRowe 23 күн бұрын

Thanks so much for watching!

@jOT707 10 күн бұрын

Thank you!!!!

@DrRowe 10 күн бұрын

Thanks for watching!

@jacquelynmosby183 16 сағат бұрын

Thank you so much. Really helps the pain

@DrRowe 16 сағат бұрын

Glad it helped!

@shmuelnahum522 11 күн бұрын

thank you very mach

@evehawasow2527 22 күн бұрын

❤ Excellent Dr🎉

@moscowcowboy_13 24 күн бұрын

Dude, you make it so easy. Thanks, I really needed that.

@DrRowe 24 күн бұрын

Glad to help and thanks for watching!

@mariagrady2924 11 күн бұрын

I go to foot an ankle therapist. I am enjoying the sessions. I have to add these at home. Thanks 👍

@GiC7 19 күн бұрын

Thanks

@MassiveOverkill 22 күн бұрын

Of all the lower back exercises I've been trying of yours that second one is a game changer! I've modified it by using a hand on each knee to rotate the figure 4 and get more stretch (please let me know if that's bad). One thing I noticed is that performing the various exercises on the problem side, I feel the muscle stretch (pain) and when I then perform it on the good side, my lower back will crack. I suspect my lower back is misaligned and these exercises are helping to pull it back into alignment. Thank you so much for your videos, they've helped me tremendously!

@katenkosi1389 24 күн бұрын

Thanks for sharing with us ❤️❤️🇿🇦

@DrRowe 24 күн бұрын

Thanks for watching!

@bartrebe 14 күн бұрын

I have been suffering from this since the second covid shot and from shoulder down to hand since the first. Both with extreme limitation of movement and pain. No meds were useful. I feel that this will really get me on the road to recovery. Thank you for your generosity in sharing. :)

@user-jq2pq1ml1d 24 күн бұрын

You're the best everrr❤️

@DrRowe 23 күн бұрын

Thanks so much for watching!

@alirezakarimipt 21 күн бұрын

Very Good🎉🎉🎉

@kdjannie3214 24 күн бұрын

Talk about amazing timing. I just googled this last night! Going on week 5 with pain 😢

@DrRowe 24 күн бұрын

Ouch... hope these exercises help!

@samanthaduran1139 23 күн бұрын

Thanks!

@DrRowe 22 күн бұрын

THANK YOU so much for supporting the channel! - Dr. Rowe -

@romeorudolph7474 10 күн бұрын

Uffff. Thnx a lot. Tremendous help 💯

@DrRowe 10 күн бұрын

Thanks for watching!

@sithyjazeera3025 22 күн бұрын

Dr .Rower i have exactly this pain.when i bend i get this pain.Iam 79lady when i walk about the house to get work done long time without resting iget this pain.Iwas getting better with your streaches.but yesterday i had some house work and i got it again. I again. again.Iwill do these excersises from today on .Thank you ALLAH BLESS YOU.

@ASTRIALA 7 күн бұрын

Immediate relief! Thxs a lot! The first stretch in standing position with legs partly crossed! That is absolutely amazing!

@DrRowe 7 күн бұрын

Glad it helped!

@itslethalbro 14 күн бұрын

3:49, the rocking motion feels so good.

@cheresebargo7082 13 күн бұрын

Yessss!!!

@mimimd9652 12 күн бұрын

Whenever I do your hip stretches, my hips feel so much better! They don't ache, I'm able to sleep through the night, and I don't have to take any ibuprofen! It's truly a miracle! I do have a question. When doing stretches and exercises, there are times when I have muscle spasms and I have to stop. It's not because it's difficult or I'm not in shape, I just have to stop because the muscle spasm takes over! Other than being hydrated, can you give any advice?

@luciadefalco 24 күн бұрын

Grazie tenkiu’ , Especially helpful in an Italy almost empty of Chiropratici

@DrRowe 24 күн бұрын

Hello and thanks for watching!

@mzval5279 24 күн бұрын

This is exactly what I'm experiencing & these exercises are a definite help. The standing exercise is a killer though...LOL! 😊

@candiceknight8083 18 күн бұрын

Thank you for this! Should the core be engaged through the stretching and the strengthening moves?

@ruthlembke7782 23 күн бұрын

Hi DR Rowe, I've been watching your videos for awhile now and I do have pain in the Piriformis area but it then goes into the front of my thigh and causes pain when I walk. Can you please suggest an exercise for that area? Thank you so much. Ruth

@ninodhmhtrhs7741 21 күн бұрын

Good evening Doc. We appreciate it once again. Could you please upload a video with some tips over thumb pain? Its been more than 3 weeks and my right thumb still hurts and I've no clue if it is either tendinitis or arthritis

@gaferoz 23 күн бұрын

Hi Dr Rowe, great explanations... Are these for daily repetition?

@licence1001011 24 күн бұрын

Ya ❤ you always post videos on parts of the body that we need , when we need it. PHYCIC???

@bruceboman9801 24 күн бұрын

Do you mind read??😅😅 Know you've heard, "just what I needed today".

@DrRowe 24 күн бұрын

Maybe... 🙂

@NCollins86 23 күн бұрын

I swear I'm ALWAYS getting recommendations from this channel precisely when I need them! Wild. Dr. Rowe... "the telepathic chiropractic" lol.

@boatsandhoes311 23 күн бұрын

@@NCollins86you and me both

@MrFreon1990 23 күн бұрын

white magican , soul and body healer , not less than this.

@sandhamancherrykoran2240 21 күн бұрын

My exact sentiment.. woke up with pain in my buttocks.. and I came across this video..oh wow😊

@betho.3542 17 күн бұрын

Been struggling with piriformis for a year. These exercises are different than all the others I've tried. They felt great while doing them - even the hardest stretches. I'm very excited to make this my routine and see what happens! Should these be done more than once per day?? Thank you, Dr Rowe, for this video!

@DrRowe 17 күн бұрын

The stretches can be used throughout the day as needed. Strengthening exercises once per day (take a recovery day as needed)..

@betho.3542 17 күн бұрын

@@DrRowe Thank you so much!!!

@jonathanbuoni5157 24 күн бұрын

I was hoping this would help, but I must have a slightly different issue. The middle exercise, laying down, is where I feel pain in the hip. No matter which leg is bent, I feel pain and on one side only. Also, if I enter the position by raising my lower back to meet the figure four, it is impossible to lean back again. Please let me know if there is another stretch for this. It doesn't feel tight so much as stuck. Thank you

@maityministerio3251 15 күн бұрын

Excelent, thank you. I have a question about the pain. If i have to much pain, this excersices are good only or i need medicine too?

@christywhitley6053 14 күн бұрын

Owww chihuahua! This hurts. I’m so mad at myself. I was doing yoga daily for over a year and appreciating the benefits. I have no idea what interrupted that morning routine but a year later I’m walking bent over in pain for 4 months now with hip/ groin/ back and exercises that I thought weren’t doing anything because they were so easy before, are now impossible. 😭

@ahmadovelgiz 22 күн бұрын

After a heavy leg workout, the vein in my calf hardens and I have very little calf pain. I do ice compresses. Do you think this will pass? Your videos are very helpful and informative. Thanks

@mattiesful 9 күн бұрын

Should the exercises make the area feel worse before it feels better? 😊thanks

@candiceknight8083 18 күн бұрын

Should core be engaged thru stretches and strengthening? Please advise

@marys6147 21 күн бұрын

I have significant severe acute pain that started about 5 days ago; do you think i can still try these safely? Or could there be a risk of further injury if, say, something was sprained, strained, or torn?

@WolfRaging95 24 күн бұрын

Dr. Rowe. Can the piriformis cause shortness of breath from pain?

@dragonizumi_bsl 21 күн бұрын

I’ve had sciatica for about a year now. Last week had a sumo deadlift injury causing severe pain in the hips and my left hamstring. Seems i added on this “psuedo-sciatica” on top of my already existing sciatica. I’m going to start doing these exercises and stretches. Thank you.

@juanitamorton6565 5 күн бұрын

Can you please show some videos of how to relieve sciatic also I Had Aortic valve surgery where they gave me a epidural and now if I move to much I have a painful tingling from my back to my right foot This has me concerned

@natural9743 24 күн бұрын

This is getting ridiculous how you know when to post the exact video im needing

@DrRowe 23 күн бұрын

Hope these exercises help!

@kelryan17 19 күн бұрын

When doing fire hydrants, why do you need to move your head to look back? I used to do those but always look straight ahead. Is there a benefit to the hip otherwise or does it matter?

@America_is_now_Mexico2.0 24 күн бұрын

Assicle pain! I know this pain!

@mischaponzio2770 12 күн бұрын

If you have a mild herniating in your back will these exercises help?

@Edvenchers 22 күн бұрын

My pain is in the upper back on one side below shoulder blade. I don’t recall a moment at the gym when it got injured, but it’s been about 10 days. Not really painful, but I notice something is wrong when tensing my back during exercise. Seems counter-intuitive to flex the muscle to strengthen it as you demonstrated.

@pamelabrockett9519 4 күн бұрын

Would you still suggest these exercises for seniors? I am 69.

@willowwisp6401 14 күн бұрын

I’m gonna watch this because at times the back of my left hip Hurts Like Hell when I walk too much.

@Jimcooksfire 21 күн бұрын

Love and use your.videos to good affect. Thank you Part of my youtuber responsibility is stopping in on all my subscription channels, liking videos and commenting. Share that love. Thanks for the video. Nice work. 👍

@everlyoshea 24 күн бұрын

Although I try to stretch my lower half, I'm limited because I'm a BKA and have DJD/DDD with bilateral sciatica. I don't have a prosthetic but use an iWalk crutch which I'm grateful for, although it really causes a lot if pain...I know we aren't meant to walk on a knee, I don't have much choice. I'd greatly appreciate any recommendations for stretching in my case. If not, not worries but thank you!

@Physiobynumbers 23 күн бұрын

Good advice. I tell my patients similar things too. Plan to. Do a video on it soon

@HassanAli-hb6mi 24 күн бұрын

I have disc bulge very mild arthritis in back and buttock pain and now knee pain started i am very depressed and confused which kind of exercise shoud i do plz reply and help me and make next video for four problems together and sorry for my week English grammer