Piriformis Syndrome Stretches and Exercises for Pain Relief

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Piriformis Syndrome Stretches and Exercises for Pain Relief

Рет қаралды 258,532

Күн бұрын

Jessica Valant, physical therapist and Pilates teacher, gives you piriformis stretches and exercises for piriformis syndrome pain relief! These will help with piriformis and sciatica pain and symptoms and help prevent them from happening again. This piriformis syndrome exercise and stretch routine can be done daily with no equipment needed to help you feel better!
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.

Пікірлер: 138

@merz8738 3 жыл бұрын

After my doctor diagnosed me with piriformis syndrome, he also gave me the liberty to go on KZfaq for some exercises for it. I found you and did as you recommended. In just 15 days of doing it daily, I had my first painless day since March. I can now walk leisurely again without pain in every step. I am so happy and grateful to you, Jessica. You are a blessing. The Lord bless you for helping us be relieved from the excruciating pain.

@tdeppen10 3 жыл бұрын

Ok...not gonna lie, I cursed so many times doing these stretches. Today is day 4 and can definitely see improvement and will continue these daily. Thank you for the information and explanation of this.

@melaniefretz5769 3 жыл бұрын

This is an amazing remedy. I feel hope for the first time since I was diagnosed in 2015!!! Everyone else told me to strengthen and SQUEEZE. It got worse and worse until I was blessed to find this program. Thank you!

@rhubarbarick4233 2 жыл бұрын

I cried everytime i found your videos, either about piriformis or scoliosis, because I find them so helpful. Especially your words about these problems. Thanks to you I learned not to overdo it and do it slowly and lovingly

@pjsmith4369 3 жыл бұрын

Just injured my butt muscle. Didn’t think it was the piriformis because I didn’t have leg pain. 3 painful and mostly bedrest weeks, I realized the cramp on my lower side leg was related. Didn’t realize it could be a cramp feeling. My sister had the same injury and showed me. some identical stretches that you are also doing. She injured her muscle almost exactly the way I did. Three months before she could go back to step classes. I just want it to get better - I am very patient. I am a swimmer, so pools are just opening post Pandemic. She was 67 when she injured her piriformis muscle with very bad sciatica. I have just turned 68. So I am hoping that working with you will help greatly. So if you are older, don’t panic. If my sister could recover, so can you ( and I )

@kenxavier8648 3 ай бұрын

Hi Jessica, 9 doctors later of EXTREME pain for 9 months where I couldn't sit or just laying down the pain was so severe. I finally found a doctor of Osteopathic Medicine that diagnosed me with Piriformis Syndrome and prescribed a few exercises that helped a bit. I then started searching the internet now that I had a diagnosis and found your video. You are simply the best. Your routine is simple but so effective and just love the way you explain everything as far as being patient and trusting the process and no single exercise is going to fix it. After just a few weeks I am 100 percent pain free now. Thank You so much for making this video. I am so grateful...

@adoo2024 21 күн бұрын

This is the one exercise I do when i have a flare of the piriformis, and it just works! Thanks so much

@alisonsanto16 2 жыл бұрын

Just started doing this 4 days ago.I have bad piriformas syndrome on left side.This so works.Starting to see results now.Thankyou so much ❤

@d0bi3d00 2 жыл бұрын

Thank you! I have seen so many videos about piriformis syndrome (self diagnosed) but I figured out that it isn't quite the same as sciatica caused from pinching in the back. I only ever had pain in my butt cheek. My chiropractor showed me a few stretches and how to roll it out after being aligned. This video is much more comprehensive and flows in a way that is comfortable enough to do in bed/before bed and awakening enough to do in the morning. You're awesome. I'll keep at it. Thanks again!

@lisacoupland7701 2 жыл бұрын

Thanks for always having a workout for whatever bit of me is needing TLC, this was exactly what I needed... now for a neck/shoulder one!

@rhondacole2804 3 жыл бұрын

I was so glad to see you have a work out for the periformis . Thank you so much Jessica

@TeaLaRee 2 жыл бұрын

My physical therapist did these and helped tremendously. I'm glad to find your channel and sub to do these along with you. You're a big help.

@wendyrusin4272 6 ай бұрын

I came here because my pain doctor ordered physical therapy for piriformis syndrome. I can’t afford physical therapy and this video gives me hope I can get better on my own with your wonderful video.

@ajg2558 2 жыл бұрын

Thank you!! This is working for me day #2 of the exercise so far so good

@cemilehampton7187 3 жыл бұрын

Thank you so much for this, the piriformis stretches really help and I love the fact that you do the stretches with us rather then doing just 1 of them as I enjoy doing the excercise together otherwise I will not do them because I forget how to. I also like the back and side stretch at the end as I do feel tension in my back when doing the lying down pull leg in stretch. Thanks again your great!

@JessicaValantPilates 3 жыл бұрын

I'm so glad they are helpful!

@matthewmckee9914 2 жыл бұрын

I'm like you I forget how to do some of these exercises.

@sherylbeamer7189 2 жыл бұрын

Thank you! I’ve been suffering w this issue for over a year and am committing to doing your routine for the next 30 days.

@lesleysimmons4733 3 жыл бұрын

Thanks so much Jessica! You have no idea how fantastic your advice & videos have been! Its lovely to not be in so much pain since trying out your various pilates videos, especially this one! Having piriformis syndrome has been pretty miserable for me & now I can enjoy walking for miles without being in agony!🙂

@JessicaValantPilates 3 жыл бұрын

That's wonderful!

@amazonhealer 2 жыл бұрын

I started filling a lot pain in the side of my both upper legs area over a mothy ago. I recently got diagnosed with prolapse and still on the process of accepting.. I found this video a few days about Piriformis Syndrome and researched and started doing your moves. I am feeling so much relief, Thank you for this great video

@mariettamalan7707 2 ай бұрын

My first day. I like your gentle, no hype approach. I'll stay with you on this 30 day consistency.

@ccee8554 2 жыл бұрын

Thanks for the explanation and real-time stretches!

@nicolacrosby1416 Жыл бұрын

Thank you for this. I am in excruciating pain right now and I'm praying this video will help. I'm on day 2 of this video and trying to trust your process🙏🏽

@Ocr777 2 жыл бұрын

Excellent! I stopped doing yoga (bad mistake). My right hip is now so tight, it’s causing adductor pain. Doing these exercises is helping. I’ve learned that holding the stretch is KEY. Thank you for the excellent video.

@loreeelahee-lee5983 5 күн бұрын

Thank you for these movements.

@bonniehowlingcrane580 3 жыл бұрын

Didn't even know my pain was piriformis syndrome until I ended up at PT for bulging discs & sciatica! That physical therapist was my hero because all the doctor did was throw me muscle relaxers! I continue to struggle with this so thank-you for the video to help me work on it!

@JessicaValantPilates 3 жыл бұрын

Thanks for sharing!!

@ricardolezama 2 жыл бұрын

where is your therapist? Maybe Chicago ?

@laurascott8919 3 жыл бұрын

This was exactly what I have been searching for. I struggle with piriformis syndrome and right now I’m in the worst flair up. I know the stretches and exercises to do but it is hard to remain committed, even when in pain, to always do everything I need to. I’ve been searching for videos that I could follow along with as it holds me more accountable; this is the first one. Thank you.

@JessicaValantPilates 3 жыл бұрын

I hope you feel better soon!

@heathermilnes7744 2 жыл бұрын

Thanks very much for this. I have just been through the exercises once and already feel a bit better. I’ll come back and do them daily as you suggest and, fingers crossed, they will help.

@JessicaValantPilates 2 жыл бұрын

I hope it helps!

@csl350 3 жыл бұрын

I’m 58 & have this problem since my 20’s! Cannot sit on soft couch without it bothering me! Only have left cheek pain it doesn’t go down my leg. Thanks for the video 😀

@JessicaValantPilates 3 жыл бұрын

I hope it helps!

@christinemontoya5590 3 жыл бұрын

I am 44 years old but my body feels much older. I am nursing a hurt right leg and I’m sure over work it every day. Thank you for your videos they really help me a lot.

@JessicaValantPilates 3 жыл бұрын

You are so welcome!

@itoshiibaka8267 2 жыл бұрын

This is exactly what I was missing during pregnancy! That was the exact muscle causing me pain. I just need to do this, an overall prenatal yoga, and a set of diastasis exercises... It's a lot, but I'll keep doing what I can. The pain and exhaustion had me dipping into depression. So, really, thank you so much. Just the figure 4 stretch was aggravating the muscle without the supportive exercises!

@hermahudek2698 2 жыл бұрын

Thank you for this valuable stretching exercise. I had my Platelet Rich Plasma injections which took the pain away 100%. But I know that I still MUST stretch to keep pain gone.

@madeleinerobinson502 2 жыл бұрын

Thank you Jessica, these exercises are relieving a years’ worth of excruciating nerve pain! I am continuing to do this short video and have never felt better, so glad I came across you! I live in BC and also saw the add for built bars, can you please send me a link on where to order?

@josephsepulveda7118 2 жыл бұрын

I’m watching and commenting in all the Piriformis videos I find. I’m afraid I have run the course of surgery avoidance. I’m seeing the Dr that did my discectomy May 9th. If I’m not feeling any relief surgery may be my only option.

@jeanlenders372 2 ай бұрын

Fantastic could feel slight improvement after first session, wonderful,tx

@ricky0244 2 жыл бұрын

You are so informative on the moves and the reason behind them. Love your workouts.

@JessicaValantPilates 2 жыл бұрын

Thank you so much!

@gamesturbator 2 жыл бұрын

After completing disc-related sciatica PT, severe pain started up in the back and side of my thigh, rather than the left buttock. My PT said it seemed to be periforrnus syndrome. That started in Sept or Oct. Only this week did I start experiencing BAD pain in the buttock. Started doing that exercise you do at 7:45 to shrink the fibers since stretching made it worse (thigh, too). The buttock stopped hurting but the thigh is still awful.

@susanname6967 2 жыл бұрын

You have helped me so very much, i'm so glad I found your website. Thank you, you are amazing.

@garyj4870 2 жыл бұрын

Hi Jessica. I just read your story and was very moved by your journey. I am 70 and live in Denver foothills. I workout everyday with 40 min of stretch and 30 min of treadmill. You are fun, interesting and you appear to be a very honest person. I tried pilates in Evergreen, and the ladies in my class intimidated me... ha! Anyway, i am going to use some of your sessions in the morning and maybe get a membership. Do you ever address neck radiculopathy? I'd love that. Thank you so much and I'm so glad you got to have children. We had our son when I was 49 and I'm so glad we did. (My wife is 12 years younger than me. Than you.

@kpatel7995 Жыл бұрын

Thanks for the Information and exercise. Thanks.

@sarahwinzar3338 Жыл бұрын

So so helpful , thank you , explanations really interesting too to understand this pain

@ph117-m6w 11 ай бұрын

Love your videos. so helpful and totally doable. Many thanks!

@StephanievdMars 2 жыл бұрын

Thank you so uch your so calm and the excersises work marvelously tnks

@Julie-pq2nf Жыл бұрын

Hi Jessica - Thank you, thank you! I love your workouts they help me a great deal. I began your work out a few years ago, although have stopped for the past year and a half due to buying a wonderful new puppy who has consumed me with training, etc. I recently began getting back to it and I am wondering if I could have done something to“create piriformis syndrome, or sciatica irritation… These are two areas of my spine that I have never had trouble with. Today I did the routine for sciatica and also a piriformis syndrome and try to do for the next 30 days as you have suggested are you able to respond to your comments?

@dot.888 6 ай бұрын

*undoing pain-pathways* That’s perfectly said 💜🎼

@mamamia485 3 жыл бұрын

This is great, thanks!

@joyajovals8577 2 жыл бұрын

Thank u so much. This stretching really eases d pain

@miriami7 Жыл бұрын

Thank you Jessica, love your videos!

@user-ix9wx6ms9v 2 жыл бұрын

Gentle stretches like these are really good. Thanks. Btw, I like your blue tights - nice colour.

@bevhosszu5372 Жыл бұрын

Could you pls give detail,so I can follow you. Have had primiformis syndrome for 4yrs. Have had injection. High does medication. Had to stop driving. Now have it both sides. Can hardly walk,pain ,burning,ect down leg into feet. Can't sit on bottom at all. Spend my time in bed. Pain is excruciating. Hard to live with at times. Even had horrible thought.....can't take pain much more. Don't have a life. I will start you stretches and give you a update . Kind regards and thank you.

@MrAntdez 3 жыл бұрын

thank you in a lot of pain but this helped thanks again

@elitedragon2732 2 жыл бұрын

Excellent and so effective thank you so much 🥊

@jennifergriggs3103 11 ай бұрын

Thank uou Jessica!

@kimwerling 12 күн бұрын

The video itself is good, but there is a commercial (from her, not you tube) for a protein bar right in the middle of an exercise. As a result you don’t really know how long to hold the stretch. Ad should either be before the exercises begin or at the end.

@ForrestAnna Жыл бұрын

Thank you!

@flowercolourful4718 2 жыл бұрын

Though the stretches are simply but my body so stiff. I will have to try doing them, stretch little by little.

@natayigrands7012 2 жыл бұрын

Me I fall down so my bum has been paining for the last two weeks now after this exercise I see some improvement

@animaniacsunday3243 Жыл бұрын

Thank you ❣️

@IAmTesla 2 жыл бұрын

Just discovered this video. I absolutely loved your insight on everything, & for your encouragement, I will trust the process! Day 1 complete, thank you Jessica!

@singluna888 2 жыл бұрын

I'm just now able to lift my right leg more than a couple inches. I don't really have numbness or tingling in my leg. I am having hip pain and groin pain. They told me I have arthritis,but I have stage 4 CKD so I can't take nsaids. I did take a couple Prednisone dosepaks and it got better. I've also been stretching. Some surprisingly like the ones you demonstrated. Sure is painful at times.

@pjfoltz8810 2 жыл бұрын

I am saving these stretches. I have sciatic nerve root damage. Right now, it makes my priformis muscle scream. I just did these stretches. How many times a day should I do these?

@josephsepulveda7118 2 жыл бұрын

Holding the stretch is going in my routine. Every Physical Therapist has had he doing the bounce for years now.

@sonjagjokas381 2 жыл бұрын

I've had my 'ps' around 3 months now, I went to a pt about 2 mo ago, but still hurting. actually went to get a massage and that did help for awhile but not enough.i think when I overdue the stretches (including my own) it exacerbates it.ill keep trying tho. Ps- can't put the affected leg on top of knee in any position, can only raise so far.other leg no problem

@herbertberger7711 Жыл бұрын

My experience: spraying pain-area with three % Hydrogenperoxyd (H2O2) - lasting relief within minutes.

@melodiescoggins4029 3 жыл бұрын

These are great! I do most of these already, but only once a week. How many times per week do you recommend?

@MuvoTX 2 жыл бұрын

I have had piriformis (and possibly surrounding muscle) inflammation & pain off and on for ~25 years. I get it from poor posture / ergonomics sitting or sleeping. A pillow that is too tall + firm will kink my neck and arch my back when I sleep and believe it or not I end up with butt-pain the next morning. I try and sleep on my side as much as possible, and no more sitting up and reading in bed. Poor prolonged chair sitting posture will do the same... if I slouch, slump or lean. Long plane flights and meetings are the worst. NFL football season starts so I am going to have to be careful here too and not let my guard down. In cases where I accidentally lax on the above preventions, and I feel the pain coming back I take ibuprofen every 12 hours to alleviate the inflammation. Ibuprofen makes it goes away after 1.5-2 days. The key is to catch it very early, the second I sense some discomfort from inflammation. I hate taking pills though so this is a constant mental battle. Do I let it go and try to heal it naturally or do I pop pills? I have found that once the muscle inflames and inflicts pain it absolutely does not go away on its own. It just gets worse and worse. Its always been better to take the pain pills (which I hate) and get it over with. For the past week (first time ever) I have been doing the basic leg cross piriformis stretch every morning and evening. So far It seems to really help loosen the tightness, especially on my right butt where it seems to be worse. It warms up my whole area in general. Word of caution though this is a gradual-gentile stretch. Long *gentile* ~60 second stretches 3 per side. Its not the kind of stretch that you want to bounce, thrust or go for extremes. Its more of a *gentile* yoga pose really. You can over-exert the ligaments and hip joint too, you will feel that right away!! So go easy. My hope is that the stretches will further alleviate my dependence on ibuprofen. Good luck to anyone who reads this!!

@raiseyourskills456 2 жыл бұрын

Thank you 😊

@krystynastawiarska3561 3 жыл бұрын

Thanks

@rianieoelofse8450 5 ай бұрын

Started today and man my hips are not happy with me at the moment.... will stick with the program though

@terribohn7588 2 жыл бұрын

Hi there! Started this four days ago and already feeling much better. Question is it ok to begin? your Pilates beginners episodes while still working on relaxing the piraformis?

@minapatel4387 3 жыл бұрын

Great Exercise !!

@lvncsr6166 Жыл бұрын

'Great video!

@krystynastawiarska3561 3 жыл бұрын

Thanks Thanks

@chanahczarka7738 3 жыл бұрын

Hi Jessica! Your videos are so informative. Can you please do a video on rehabbing shin splints? Also do you take on clients for PT? Thanks :)

@JessicaValantPilates 3 жыл бұрын

I do take clients for virtual physical therapy and you can learn more here! www.jessicavalantpilates.com/individual-coaching

@dorothyheisey2150 4 ай бұрын

My first day❤

@anniehays5533 3 жыл бұрын

Thank you very helpful

@ianhowroydishmanu1969 Жыл бұрын

Hi Jessica, I have this niggle in my butt😫I run 3 times a week & walk 4 times a week ?do I stop running or still run but don’t over do it🤔the pain is in the area you have said in video 😩great video I will be doing these stretches from now on Thank you 🙏🏻

@bernadettemeade7259 2 жыл бұрын

I've got hip bursitis and piriformis

@aqu6159 2 жыл бұрын

Thank u!

@Epicdrawing Жыл бұрын

Could you do a routine for ITB syndrome?

@liebeslieschen765 4 ай бұрын

How often should I do this? Just once a day or do you recommend more often?

@tesfaldettesfa3504 2 жыл бұрын

Thankyou v.much3

@augustaj3952 3 жыл бұрын

TY⭐

@jor662 Жыл бұрын

Are the symptoms pain in the lower back and into the hip for this as that was o have, it’s excruciating when trying to stand up from sitting down and trying to lean over it’s so painful in the hip and top area of the lower right side!!

@marykrick5178 9 ай бұрын

I have two knee replacements one just 5 months ago and I can’t sit cross leg (last exercise) what is another option?

@stevebutler8357 3 жыл бұрын

The stretches are great. What kind of cardio exercise is appropriate with Piriformis Syndrome? I have a bench for step aerobics. Is that safe?

@JessicaValantPilates 3 жыл бұрын

It really depends on the person and how it feels!

@stevebutler8357 3 жыл бұрын

@@JessicaValantPilates A P.T. told me to know the difference between real pain and basic discomfort. If there is just a bit of discomfort...still safe? Thanks for the exercises!

@patty5398 2 жыл бұрын

Are you supposed to do these exercises when you are in pain?

@bobbiquigley7351 2 ай бұрын

I've been doing some of these movements in pilates and it seems to make it worse.

@lornasmith1728 2 жыл бұрын

I have had both knees replaced so can't kneel. I have now been diagnosed with osteoarthritis in my right hip, Sitting is very painful. How can I relieve this?

@deanmyles5970 2 жыл бұрын

Go easy on the stretche concentrate more on the exercises for the first few weeks, was my experience at least kept stressing the muscles I was trying to heal and strengthen with too much stretching

@b-qp2fy 8 ай бұрын

how long it takes to heal

@manishazalte8813 Жыл бұрын

🙏

@miquelyne Жыл бұрын

hi! is it best to do these stretches in the morning or evening or both?

@pamelajanas2992 3 жыл бұрын

Thank you. Can we add mishandling strengthens g exercises? I have both problems.

@JamesMMcCann Жыл бұрын

At 03:45 that position really, really hurts my right hip. Any thoughts?

@Tom-Travels 2 жыл бұрын

I cured mine by forgetting the stretches and using ice pack. You have to calm down the nerve, and not the muscle.

@Irenexxxxxx 2 жыл бұрын

HI there,Thank you,is it a good idea to do upto 3 times a day?

@suemichals8409 3 жыл бұрын

Needed this today. Thank you! Also love that cream colored top. I might have to look for one of those!

@JessicaValantPilates 3 жыл бұрын

You are so welcome! It's lululemon but from three years ago :)

@nataliefranks2289 3 жыл бұрын

Can I do these exercises while pregnant? Thank you!

@JessicaValantPilates 3 жыл бұрын

They should be fine! You may want to twist the other way to be more comfortable for growing baby :)

@rinas.6264 3 жыл бұрын

Thank you for this! Is this also good for iliopsoas muscle?

@jenn-tube 3 жыл бұрын

Is it overkill to do this 2x a day on wkends. As well as once daily.

@u.4177 3 жыл бұрын

Lol the buns

@TonyqTNT 2 жыл бұрын

I don't get it is it the same muscle as the psoas or a different muscle than the piriformis? Everyone can understand the relative functions of the triceps and biceps 💪 but the piriformis and psoas is like figuring out how to do a quadratic equation while submerged under 💧water!!!