When the piriformis muscle becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to sciatica-like pain, tingling and numbness that run from the lower back, to the rear and sometimes down the leg and into the foot. This is called Piriformis Syndrome.
This stretch may help:piriformis stretch picture
- Lie flat on the back with the legs flat.
- Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand.
- Trying to lead with the ankle, pull the knee towards the opposite ankle until stretch is felt. Do not force ankle or knee beyond stretch.
- Hold stretch for at least 40 seconds, then slowly return to starting position.