9 Stretches To Try If You Have Piriformis Syndrome

Get rid of that pain in your butt.

Distance pilates class. Adult caucasian woman lay in half-bridge pose on the mat in front of the lap...


Piriformis syndrome happens when the piriformis muscle puts pressure on your sciatic nerve causing pain, numbness, and tingling deep in your glutes, says Dr. Suzanna Wong, DC. To relieve the ache, it helps to move around more — and do stretches like these regularly.

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Pigeon Stretch

Wong recommends this classic yoga pose to stretch the piriformis.

- Lie on the floor.

- Bend one leg at a right angle in front of you.

- Stretch your other leg back behind you.

- Ease into the stretch.

- Hold for 2 minutes on each side.

- Repeat every day.