PIRIFORMIS SYNDROME & LOW BACK STRETCHES
PIRIFORMIS SYNDROME is a potentially devastating form of deep buttock pain that is often associated with SCIATICA (leg pain). Although THESE SYMPTOMS will bring about the diagnosis of DISC HERNIATION the vast majority of the time, this is frequently incorrect. According to a 2005 study done at UCLA’s Mount Sinai School of Medicine, almost 40% of those with the above symptoms are suffering with Piriformis Syndrome.
Although stretching the Piriformis Muscle is critical, any Scar Tissue present must be broken first. If not, the result will be similar to trying to loosen a knotted rope by pulling on the ends. There are three main stretches I may have you do post-treatment. The Seated Piriformis Stretch (probably the easiest and undoubtedly the most convenient), the Standing Piriformis Stretch, and the Lying (Supine) Piriformis Stretch. I am not interested so much in which one(s) you do, just that you do them on the specific schedule prescribed. For the first three days you are going to stretch every half hour for about 1-2 minutes total. Hold each stretch about 15 seconds. After the first three days, the next week will have you stretching every hour. DO NOT OVERSTRETCH!!! If you have any pain or problems associated with these stretches, stop them and CONTACT ME immediately. For more information, please visit our STRETCHING MAIN PAGE. Remember, it’s all about frequency, not intensity.
| SEATED PIRIFORMIS STRETCH |
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| STANDING PIRIFORMIS STRETCH |
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| SUPINE PIRIFORMIS STRETCH |
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| PIRIFORMIS STRETCH |
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LOW BACK STRETCHES
STRETCHING THE THORACOLUMBAR FASCIA
I would suggest starting out very slowly with these stretches. Add a stretch every few days. This way you know if there is a stretch that bothers or aggravates your back. The bottom two stretches are a bit more advanced (they are definitely not for people in acute pain). The stretch on the left is a modification of the one on the right. Bracing the arms on the thighs makes the stretch more manageable.
| KNEES TO CHEST |
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| SUPPORTED FORWARD BENDING |
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| KNEE TO CHEST (ALTERNATE) |
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| LUMBAR / HIP ROTATION |
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| FORWARD BENDING |
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| LOW BACK / THORACOLUMBAR FASCIA |
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| PIRIFORMIS MUSCLE |
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